Working in Teams of 2 men AND 2 women perform 8 rounds of the following for time: 50 Barbell Step-ups 45lbs 20 inch box 25 Cleans 135/95 25 Plate Hop Burpees Flow is as follows: Women start with step-ups. The work may be divided in any fashion but the bar must be passed between athletes…
Strength Back Squat 8-8-8-8-8* *First Set should be no lighter than 60% and go up from there. Then Angie* 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats *Absolute 20 Minute Time Cap. If you break up the sets its not Rx. But as always scaled is fine and in many cases preferred. Scaled…
Strength/Skill Every 2 Minutes for 12 Minutes 3 Power Snatch + 3 OHS working up to 70% of power snatch or OHS whichever is lighter. Pressouts are misses. Do not increase weight if you miss and drop weight if you miss twice. Don’t be stubborn on this one you have to train the mind…
Strength/Skill Every 2 Minutes for 12 minutes 3 Squat Clean + 3 Jerk working up to 70% 1 RM max Then 3 rounds of: 2 Rope Climbs 15′ 15 OHS 115/75# 1 Rope Climbs 15′ 10 Shoulder to Overhead 115/75# Rest 1:00 between rounds. Buyout 5 x 3 Clean Pull From Block5 x 5 RDL…
Strength Squat 5 x 8 Then 10:00 AMRAP of- 20 Russian KB Swings 32/24kg (Hardstyle Only Please. Single knee bend and bell height must be between belt and sternum) 15 TTB 10 Ring Dips* *Scale to ring pushups, kettlebell deficit pushups or regular pushups. No bands or partial range of motion on the rings. Just…
Strength/Skill 5 sets of the following 3 Front Squat + 1 Jerk working up to 70% of jerk max. Pressouts are misses. Stop adding any weight after any misses. Start with weight in the rack. Then For Time with absolute 20 minute time limit ½ TJ 185/125 bench presses, 10 reps 10 strict pull-ups 135/95…
Strength 5 x 12 Squat After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th. Rest no more that 2 minutes between each set. (yes same as Monday and Wednesday) Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft…
Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 90, 80% Drop weight if more than 1 miss in any set. Then 3 rounds for time of: 100′ Kettlebell Bear Crawl 16/12kg 100 Double-Unders 25 Power Clean & Push Jerks 95/65# Buyout 6 x 3 Snatch…
Strength Every 2:00 for 12:00 3 Pause Front Squats Go as heavy as possible with emphasis on depth and being vertical as possible. Pause means a clear visible cessation of all movement. Going down and continuing to sink and relax into the squat is not a pause. The key is to stay under tension. Then…
