OLYMPIC LIFTING -2 Snatch Grip Deadlifts + Low Hang Snatch: Work to a heavy -Jerk W/Pause in Dip and Catch: 4 x 1 ENDURANCE: 17 Min AMRAP Ladder Cal Ski: 10-20-30-40… Deadlift, 135/83: 10-20-30-40 Rope Climb: 1-2-3-4….. 17 Min AMRAP Ladder Cal Bike: 10-20-30-40…. SA Db Push Press: 10-20-30-40… Weighted Sit-up: 10-20-30–40….Read More
5 Rounds 5 minute AMRAPS, 2 minute rest after each round: Each round starts with max reps of Toes to Ring or Toes to Bar for 1 Minute Then, AMRAP with remaining time: 5 High Box Jumps 10 DB Hang Snatch 50/35 20 DB OH LungesRead More
WWPF – Happy Birthday Jay-Z FOR TIME: 5 Rounds 5 Synchronized Bar MU 24 Hang Power Cleans, 135/93 (Partner holds front rack) 41 Drag Rope DU (mix anyway) Then, 1 Round 41 Synchronized Birthday Target Burpees Then, 1 Round Accumulate 1600m Med Ball Run Relay (can mix into any distance relay)Read More
AMRAP 12 Minutes 40 Double Unders 20 Thrusters 75/53 10 Sandbag G2OS AMRAP 12 Minutes 800m Bike 400m Run 250m Ski AMRAP 12 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Leg Raises 45s Hollow Body HoldRead More
Incline Bench Press 3×10 3 Burnout Sets of Incline Pec Flys Then… 4 rounds 25 Push-ups 25 Wall balls 100m Farmer Carry Heavy (can use db to go heavier)Read More
Work to heavy complex: Snatch + Hang Snatch + OHS Then… Every Min On The Min for 16 Minutes EVEN Minutes: 3 Burpees + 7 C2B Pull-ups + 10 Hang DB Snatches, 50/35 ODD Minutes: 200m Run *Scale to chin over bar pull-ups and/or decrease reps to complete every minuteRead More
Front Squat 4 RM Then 2×4@90% + Then…. Hamstring Delight-AMRAP 18 Minutes 100m Sled Pull Forward 55/35 100m Backward Sled Pull 10 Deadlifts 135/93 10 Hang Power Clean 135/93 10 Front Squat 135/93Read More
OLYMPIC LIFTING Snatch Pull + Snatch: 4 x 1 @80%+ Clean and Jerk: Work to heavy single ENDURANCE -1 MIN Rest Between AMRAP’s 12 MIN AMRAP 25 SDHP, 75/53 500m Ski 25 Push Press, 75/53 12 MIN AMRAP 12 Jumping Pull-ups (RX: above max reach) 25/20 Cal Bike 12 Burpees to target above max reach...Read More
HORTMAN Complete as many rounds as possible in 45 minutes of:Run 800 meters80 air squats8 muscle-ups (12 pull + 12 push) U.S. Army Capt. John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning,...Read More
