Strength/Skill EMOM for 10:00 1 Hang Squat Snatch (from Power Position) + 1 Hang Squat Snatch No pressouts. Then 5 rounds of: 5 Shoulder to Overhead 185/125#* 15 TTB 20 KB Snatch 24/16kg Rest 1:00 between rounds. *If it’s too heavy to clean it’s too heavy to shoulder to overhead. (Absolute 20 minute time cap.…
DetailsComplete as many rounds as possible in 45 mins of:
Run, 800 m
10 Deadlifts, 315/205lbs*
Run, 800 m
50 Sit-ups
*Do not exceed 85% of 1 Rep Max
This was a main site workout on June 24.
Strength/Skill Every Minute on the minute for 12 minutes of 1 Power Snatch + 5 Overhead Squats Work as heavy as possible Then 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 30 Pull-ups Buyout Tabata Bumper Plate Squat, 45/25 lbs Hold plate on chest or overhead depending on mobility and skill…
DetailsStrength/Skill Every Minute on the Minute for 10 Minutes 10 Kettlebell Snatches Start on the left hand and do all 10 reps unbroken put the bell down and wait for the top of the minute then do 10 reps unbroken. Repeat for the entire 10 minutes Then 3 rounds for time of: 2 Rope Climbs,…
DetailsStrength/Skill Every Other Minute for 12 minutes of Clusters 6, 5, 4, 3, 2, 1 Work as heavy as possible Then For time: 10 Bench Press, 185/125 lbs 10 Strict Pull-ups Max Rep Thruster, 135/95 lbs Repeat the triplet until you have completed 50 reps of the thruster. If you have less than 25 reps…
DetailsWarmup
3 rounds for time of:
30 Kettlebell Swing (Russian)s, 32/24 kg
50 Double Unders
Run, 400m
Rest Exactly 5 Minutes Then
Complete as many rounds as possible in 7 mins of:
20 Kettlebell Swing (Russian)s, 32/24 kg
15 Toes-to-bars
10 Ring Dips
Buyout
5 x 10 Snatch High Pull From High Hang
Strength/Skill Squat 5 x 5 Work up to a 5 rep max effort Then 5 rounds of: 3 Rope Climbs 15′ 50′ Waliking lunges 45/25 25 Wall Balls 20/14# to a 12/10′ Target Rest 1:00 between rounds Absolute 20 minute time limit. Scale number of rope climbs to guarantee making time cap. Buyout 5 Minute…
DetailsStrength/Skill Alternating Every other minute for ten minutes :30 Double Unders :30 Rest :30 Max Effort calorie row :30 Rest Then 10 Minutes to determine 1RM Hang power clean (Deadlift bar first and clean from no lower than the knee) Rest 5 Minutes Then Power Elizabeth 21-15-9 reps, for time of: Power Clean, 135/95 lbs…
DetailsWorkout of the Day At 0:00 begin- 10 rounds of: :30 ME Row for Calories (yes, absolute ME) :30 Rest :20 ME OHS 115/75#* :40 Rest *Rx+ 135/95 (More if you can go unbroken for the entire 20 seconds) Bar should be overhead locked out ready to squat at the start of the interval. In…
DetailsStrength/Skill Squat Waveload 8-7-6-5-4-3-2-1 EMOM for 8:00. Take a few sets to work up to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then As many reps as possible in 20 mins…
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