HANG POWER CLEAN (25:00 – 40:00) Build to Heavy Set of 3 “Hangman” For Time: 21 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Lateral Barbell Burpees 75 Double Unders 9 Hang Power Cleans (135/95) 9 Lateral Barbell Burpees 50 Double Unders SC: 115/80, (200, 150, […]
Strict Press 1RM 15-20 Skill work: 3 sets 15 Strict Pull ups 15 Behind the Neck Press Super set these 2 movements. Rest 90 sec bt *Pull-ups need to be unbroken. Use a band and/or a spotter if needed to ensure you can get all 15* *Behind the neck press go as heavy as safely
Deadlift Build to Heavy Set of 6-4-2 “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 7 Deadlifts (225/155) SC: 14/10, 185/135 Fit: 10 or Air Squat, 155/105 The workout begins with wallballs and on the top of the minute, starting on the 1:00 mark, athletes will perform 5 deadlifts at a moderate weight before
“Knuckle Sandwich” For Time: 800 Meter Run 30 Power Cleans (185/135) 800 Meter Run SC: 135/95 Fit: 95/65
Strength: Overhead Squat Build to Heavy Set of 3 “Ground Breaking” For Time: 50/35 Calorie Row 35 Lateral Barbell Burpees 50 Overhead Squats (95/65) SC: 75/55 Fit: 55/35
Wednesday 10/24/18 Read More »
“Bar Keeper (Part 1)” AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike/Row Rest 5 Minutes “Bar Keeper (Part 2)” AMRAP 5: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar 15/10 Calorie Assault Bike/Row Rest 5 Minutes “Bar Keeper (Part 3)” AMRAP 5: Buy-In: 400
Strength: Back Squat 1RM 15-20Mins “Back Broke Sprint” 10 rounds for time of (20min time cap) 10 back squats (from the ground) 100-m sprint Rest 30 seconds. Men: 135 lb. Women: 95 lb. Scaling Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken
“Boats and Toes” Teams of 3 For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3 Barbell: 115/80 Round 4 Barbell: 135/95 Round 5 Barbell: 155/105 SC&FIT Chooses barbell
Strength: Front Pause Squat Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom. Athletes will have 15 minutes to build in weight to a heavy tempo pausing front squat. More important than the weight on the bar is maintaining the 5 second negative and 3 second pause in the bottom. “Nine Yards”
“Squeaky Wheel” Workout Definition AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 10 Push Jerks (165/110) SC: 120 Singles, Row, 115/80 Fit: 60 singles, Row, 95/65
