Olympic Lifting -Hang Snatch: Build to a heavy 2 rep -OHS: 5 x 3 -Snatch Grip RDL: 5 x 5 Endurance 16 Min AMRAP 30 Hang DB Snatches, 50/35 20 OH Lunges, 50/35 10 Toes 2 Rings 16 Min AMRAP 50 Double Unders 300m Run 15/10 Cal BikeRead More
23.2A: Complete as many reps as possible in 15 minutes of:5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor) TEST VARIATIONSRx’d (all ages)♀ Burpee pull-ups, 50-ft shuttle run♂ Burpee...Read More
0:00-10:00 Work up to a heavy Clean and Jerk 12:00-22:00 100m Sandbag Carry 25ft Handstand Walk or 45s HS Hold 24:00-34:00 Ski/Bike/Run as far as possibleRead More
Deadlift: 4 x 3 @90-95% (3 sec neg) Dips: 4 x 5 (3 sec neg/add weight) Then… 21-15-9-6-3 Deadlift, 205/143 Burpee Over Bar *1 Rope Climb after each roundRead More
Pause Front Squat: 3 x 2 @ 90%+ Then… AMRAP 15 MIN Cash In: 50 Alt DB Snatches, 50/35 Then, W/ remaining time… 10 OH Lunges, R arm 5 Wall Climbs 10 OH Lunges, L arm 5 Strict Pull-upsRead More
OLYMPIC LIFTING Hang Clean: Work to a heavy double Jerk: 5×1 (Pause in dip and catch) Single Leg RDL (modify with split stance): 3 x 6-8 reps ENDURANCE-30 MIN AMRAP 400m Run 20 Pull-ups 400m Run 30 Burpees 400m Run 40 KB Swings 400m Run 50 Box JumpsRead More
23.1 Complete as many reps as possible in 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans TEST VARIATIONSRx’d (16-54)♀ 14-lb ball to 9 ft, 95-lb cleans♂ 20-lb ball to 10 ft, 135-lb cleansScaled (16-54)♀ 10-lb ball to 9 ft, hanging knee...Read More
