Strength/Skill – 5 x 10 Banded Push-Ups
Max Reps in Two Minutes
Goblet Squats (KB or DB)
Rest 30 seconds
4 Rounds for Time
20 Back Rack Step-Ups (10 per leg)
15 Ring Rows
10 KB/DB Snatches (5 per arm)
Rest 30 seconds
Max Reps in Two Minutes
Goblet Squats (KB or DB)
(Two Scores – 1.) Total Number of Squats 2.) Time for Middle Portion)
Rx – 1.5/1, 95/65, 55/35
Advanced – 1.5/1, 75/55, 35/25
Beginner – 1/1, 55/45, 25/15
5 min Max Meter Row 20 min Skill Work 18 min Ascending Ladder by 2’s 2 DB Floor Press 50/35 2 DB Walking Lunge 50/35 2 DB Power Clean 50/35 4 DB Floor Press 4 DB Walking Lunge 4 DB Power Clean 6 6…
Strength: Front Squat – 2×7 Empty Bar 3×5 @50% 1×3@65, 70, 75% 2×3@80% For time: 20-18-16-14-12-10-8-6-4-2 Alt DB Snatch 50/35 10-9-8-7-6-5-4-3-2-1 TGU 50/35
3RFT 25 Weighted Sit Ups w/DB 35/25 10 Bar M/U’s 400m run Strength: Strict Press- 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
Strength – Push Jerk 3-3-3-3-3 W.O.D. – For Time: Max unbroken reps, G2O (ground to overhead) 50% of body weight… then with in one minute: 10 R.F.T. – 3 H.S.P.U.’s / 6 negatives 6 S.D.H.P.- 75/55 9 SQUATS ….. then with in one minute…. Max unbroken reps, G2O (ground to overhead) 50% of body weight…
Strength/Skill – Hang Snatch ( Yes ,Squat) 21-15-9 Hang Squat Snatch 55-65% of 1 RM Burpee Box Jump (Up & Over) 24/20
Strength/Skill – Three position Power clean x 5 Floor, Knee & Mid Thigh As Many Rounds As Possible in 15 minutes of: 10 Alternating One-Arm Russian Kettlebell Swings (53#/35#) 9 Shoulder to Overhead (95/65) 8 Pistols