Nothing assigned for September 17, 2019

Skill Training:

Lifting: Weighted Ring Dips, Weighted Pull-ups and Weighted Leg Lifts

Weighted Ring Dip 3-3-3-3-3, using heaviest weight per set Weighted Pull-up 3-3-3-3-3, using heaviest weight per set Weighted Leg Lift 1x15, using same weight for the set

Weighted Leg Lifts- accumulate 15 reps, use ankle weights

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AMRAP 15 mins: Push-ups and Air Squats

Complete as many rounds as possible in 15 mins of: 20 Push-ups 50 Air Squats

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10-9-8-7-6-5-4-3-2-1: Box Jumps, Handstand Push-ups and Dumbbell Hang Squat Cleans

10-9-8-7-6-5-4-3-2-1 reps, for time of: Box Jump, 24/20 in Handstand Push-up Dumbbell Hang Squat Clean, pick load

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Strength:

FQ: Knee Jumps, Back Squats and Weighted Wall Sits

For quality: 5 Knee Jumps 15 Back Squats, pick load Weighted Wall Sit, pick load, 45 secs -- Rest 2 mins -- 5 Knee Jumps 10 Back Squats, pick load Weighted Wall Sit, pick load, 45 secs -- Rest 2 mins -- 5 Knee Jumps 5 Back Squats, pick load Weighted Wall Sit, pick load, 45 secs

Squats

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Conditioning:

3 RFT: Pull-ups, Kettlebell Cossack Squats, Kettlebell Lunges and Double Unders

3 rounds for time of: 7 Pull-ups 7 R Kettlebell Cossack Squats, 53/35 lbs 7 R Kettlebell Lunges, 53/35 lbs 21 Double Unders 7 Pull-ups 7 L Kettlebell Cossack Squats, 53/35 lbs 7 L Kettlebell Lunges, 53/35 lbs 21 Double Unders

Cheater kettlebell position for the squats and lunges- this is simply when you are single arm racking a bell and allowed to support the weight/rack position with the other hand. You may do this in your lunges and cossack squats for the day.

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Nothing assigned for September 17, 2019

Strength 1:

Every 2 mins for 10 mins: Block Clean

3 Block Cleans, pick load Every 2 mins for 10 mins.

73% 1RM Clean Set up the blocks so that the bar is placed at knee to mid-thigh.

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Strength 2:

Alt EMOM 10 mins: Shoulder-to-Overheads and Legless Rope Climbs

Every 1 min for 10 mins, alternating between: 5 Shoulder-to-Overheads, pick load 2 Legless Rope Climbs

Shoulder-to-Overheads- unbroken, AHAP

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Strength 3:

Every 3 mins for 15 mins: 5 Position Pause Clean Deadlift

5 Position Pause Clean Deadlift, pick load Every 3 mins for 15 mins.

3 sec pause at the following positions: 1 in off the deck 1 in below the knee 1 in above the knee mid-thigh/pockets high hang Perform the same pattern on the way down, pausing at each of the position for 3 secs. Increase the weight each round by feel. Do not compromise positions for load.

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Work Capacity:

Chipper: Double Kettlebell Swings, Box Jump Overs, Burpees and Front Squats

For time: 100 Double Kettlebell Swings, 53/35 lbs 75 Box Jump Overs, 24/20 in 50 Burpees 25 Front Squats, 155/115 lbs

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