A.
Against a 4-minute running clock complete the following:
Run 600 Meters
Wall Balls x Max Reps
Rest 4 minutes
B.
4 MIN AMRAP
10 Box Jumps 24/20
10 Pull-Ups
Rest 4 minutes
C.
4 MIN AMRAP:
10 BoBs
5 Thrusters 50/35
Rest 4 minutes
D.
4 MIN AMRAP
30 Double-Unders
10 Toes to Bar
A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 30 seconds
Ring or Stationary Dips x 15-20 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds
B.
Three rounds each for time of:
500 Meter Row
30/20 Push Ups HR
20 KB Swings 32/24 kg
Perform this as a team of two, with […]
A.
Snatch Balance or OHS
3-3-3-3-3-3 (work around 70-80% 1RM)
Rest 2-3 minutes between sets
B.
21 OHS 42.5/30
600m
15 OHS
600m
9 OHS
A.
Every 3 minutes for 15 minutes
1x Push Press – 1x Push Jerk – 1x Split Jerk
(work up to a heavy set but you should start around 85% of your 1RM Push Press)
B.
Against a 2-minute running clock, complete:
Row 250 Meters
Push Press x max reps 50/35
Rest 2 minutes between sets & complete a total of 4 sets.
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-4reps @ 30X1 (heavier than last week)
Wall Slides x 15 (wall/seated/floor)
B.
10 min AMRAP:
10 Toes to Bar
10 Deadlifts 60/40
10 Front Squat 60/40
A.
Three sets of:
Bench Press x 4-6 reps @ 20X0
Rest 30 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes
B.
Against a 4-minute running clock, perform the following:
Run 400 Meters
25 KB Swings 32/24
Wall Balls x for ME
Rest 4 minutes between sets, and complete a total of three sets.
A.
Three sets of:
Front Rack reverse lunges x 6-8 reps each @ 30X1 (heavier than last week)
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds
B.
12 min AMRAP of:
6 Strict Handstand Push-Ups or Hand Release Push Up
9 Ring Dips
12 Toes to Bar
A.
Every 3 minutes for 15 minutes
Power Snatch x 2.2.2
(rest 10 seconds between doubles)
B.
In Pairs 8 RFT of : (You go I Go)
5 Box overs 24/20
7 BoBs
9 Deadlifts 70/45
7 BoBs
5 Box overs
(12 minute Time Cap)
A.
Take 15 minutes to build to today’s heavy Split Jerk
B.
3 sets of 45-90 seconds hollow bar holds
Rest 1 minutes between sets
C.
Every 3 minutes for 15 minutes (5 sets)
4 Split Jerk @ 70% of (A) – Bar to be taken from floor
30-45 sec Hollow Holds/Rock
A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then…
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4-6reps @ 30X1
C.
Against a 2 minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans 60/40
Rest 2 minutes between sets, and complete a total of four sets.