Strength: Power Snatch Every 90 secs x 5 sets 2 Snatch Grip Deadlifts + 2 Power Snatches @ 50-60% *Light Weight today.. this is here to work technique and break up some shoulder stiffness or soreness Conditioning: Alt. Stations Every 2:00 x 16 Mins (8 rounds, 4 each station) Station 1: Row 350/250 Meters (can...Read More
Teams of 2 Against 8 Mins…For Time: 100 Shoulder to Overhead -Every Time you switch the incoming partner must do 25 Double Unders before you can start pressing again- From the Rig: Comp: 135/95 Fitness: 115/80 GPP: 75/55, 25 single unders Health: 20/15 DB’s, 25 Plate Jumps 4 min to Rest/Move Equipment 12 Min AMRAP...Read More
Skill:Strict HSPU Strength: Strict HSPU + Hammer Curls Every 2:00 x 5 sets: 3-10 Strict HSPU 10 DB Hammer Curls (both arms same time: *If you cannot do at least 3 strict HSPU to 1 abmat consistently do 10 Seated DB Press today Conditioning: With a Partner…Against 15 Mins Alternating Rounds for 10 total rounds...Read More
Skill: Turkish Get Up Strength: Upper Pull + V-Ups 15 Mins to Complete 4 sets: 6-10 Inverted Rows with a 2021 Tempo 10-20 alt. Single Leg V Ups 10 DB Upright Rows (both arms same time) Rest 90 secs b/w sets More Strength: Every 4:00 x 3 Sets: 1:00 Banded Plank 30 Alt. Medball Russian...Read More
Strength: Deadlift Every 90 secs x 6 sets (9 mins total) 5 @ same weight for all sets (should be tough, hunt in the 70-75% range) *Reps should be done TNG and Unbroken for all 6 sets Conditioning: Every 3:00 x 4 sets 10 Alt. Front Rack Lunges 8 Front Squats 6 Updowns Comp: 185/125...Read More
Skill:Ring Dips Conditioning : Every 3:00 x 27 mins (3 rounds of each station) -Row/Bike x 500/400m or 30/25 cal Bike -Run 400 Meters -15 Double Russian KBS + :30 Front Rack Hold “No “Levels” today… choose distances and loads that allow you to finish around 2:00 without feeling like you are sprinting..this one is...Read More
Teams of 2 (34 min total) Trading 90 sec for 18min 4 burpee 8 DB Hang split Snatch IRT: Max cal row Comp: 50/35 Fit: 50/35 GPP: 35/25 Helf: 25/15 (One partner works/one rest) ⁃ 4 min rest- Inside 12 min Synchro “Pistol Annie” 50-40-30-20-10 Abmat sit-up Pistol squats (air squat)Read More
Skill: HSPU Strength: Power Snatch 10 Mins to Build to a Heavy Single for the day -Then- EMOTM x 5 Mins 3 TNG Reps @ 70% of single Conditioning: 10 Min AMRAP 35 Double Unders 7 HSPU E2MOTM: 3 Sandbag OTS (including Minute 0) Comp: Strict HSPU, 150/100 Fitness: Kipping HSPU, 100/75 GPP: Pushups or...Read More
Strength: Back Rack Lunge + Hip Thrust Every 2:00 x 3 sets 10 Alt. Back Rack Reverse Lunge (increase if you want) Rest/Transition x 4 Minutes Every 2:00 x 3 sets 8 Barbell Hip Thrusts (bench or floor, up to you today) *Increase each set if you want Conditioning: Against 8 Mins for Time…. 21-15-9...Read More
