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Month: July 2016
Month: July 2016
Weightlifting Back Squat (1RM) Work up to a new 1RM. Red For Time: 20 Handstand Push Ups 15 Power Cleans 135/95bs 15 Handstand Push Ups 10 Power Cleans 10 Handstand Push Ups 5 Power Cleans White For Time: 20 Modified HSPU on box 15 Power Cleans 95/65bs 15 Modified HSPU on box 10 Power Cleans
Weightlifting Back Squat (5-5-5-5-5) Metcon Red 21-15-9 CTB Pistols Box Jumps 24/20″ White 21-15-9 Banded Strict CTB Pistols to Box Box Jumps 24/20″ Blue 21-15-9 CTB Pistols Box Jumps 18/20
Weightlifting Snatch Complex (1RM) Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat Red 5 Rounds: 5 Power Snatch 155/105 7 Strict HSPU 9 Burpees to 6″ target White 4 Rounds: 5 Power Snatch 135/95 7 Strict HSPU on Box 9 Burpees to 6″ target Blue 4 Rounds: 5 Power Snatch 95/65
Tabata: V-Ups Supermans Hollow Rocks Hip Extensions/Reverse Hyper 30ft Shuttle
Weightlifting Power Clean (3-3-3-3-3) Start at 70% and work up! Metcon For Time: 21-15-9 Bar Facing Burpees SDLHP Red = 95/65 White = 75/55 Blue = 45/35
Weightlifting Clean Complex (1RM) Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk For Time: 10 Thrusters Run 200m 10 Squat Cleans Run 200m 10 Overhead Squats Run 200m 10 Squat Cleans Run 200m 10 Thrusters Red = 155/105 White = 115/85 Blue = 75/55
Weightlifting Overhead Squat (2) You have 10 minutes to work up to a 2RM OH Squat. Work from a Rack. Rankel 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m Run In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010.
Weightlifting Deadlift (3) 3 Touch and Go DL. Form should be perfect! 21-15-9: Row for Calories Deadlift 225/155lbs The 21-15-9 should be fast and painful. The time domain should be sub 7:00. Scale accordingly.
Annie 50-40-30-20-10: Double-unders Sit-ups
Weightlifting Push Jerk (1) From the Rack or Blocks! Red AMRAP 25 Minutes w/ a partner: 30/20 Calories on AAB 20 Burpee Box Jump Overs 24/20″ 10 Strict Handstand Push Ups White AMRAP 25 Minutes w/ a partner 20/15 Calories on AAB 20 Burpee Box Jump Overs 24/20″ 10 Strict Handstand Push Ups on Box