Nothing assigned for May 27, 2020

1:

3 RFQ: Single Leg Box Jumps, Russian Twists and Kettlebell Jack Knives

3 rounds for quality of: 6 L/6 R Single Leg Box Jumps 20 Russian Twists, pick load 10 Kettlebell Jack Knives, pick load

Week 4 - Day 3 Movement Prep Kettlebell Jack Knives- hold two kettlebells and do crunch-ups

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2:

Power Snatch + Snatch : 1-1-1

Power Snatch + Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3x(1+1)

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3:

Power Clean & Push Jerk : 1-1-1

Power Clean & Push Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3x(1+1)

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4:

Banded Back Squat : 3-3-3-3-3

Banded Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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Nothing assigned for May 27, 2020

Nothing assigned for May 27, 2020

6x RFT: Seated Dumbbell Z Press, Sumo Deadlift High-pulls and 200 m

6 rounds, each round for time, of: 12 Seated Dumbbell Z Press, 30/20 lbs 12 Sumo Deadlift High-pulls, 95/65 lbs Run, 200 m Rest 2 mins between each round.

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Planks (30 secs each of front, right side, back, left side) - Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between)

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6x RFT: Seated Dumbbell Z Press, Dumbbell Sumo Deadlift High-pulls and 200 m

6 rounds, each round for time, of: 12 Seated Dumbbell Z Press, pick load 12 Dumbbell Sumo Deadlift High-pulls, pick load Run, 200 m Rest 2 mins between each round.

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Planks (30 secs each of front, right side, back, left side) - Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between)

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Nothing assigned for May 27, 2020

Strength 1:

Every 3 mins for 30 mins: 3 Position Clean + Jerk

3 Position Clean + Jerk, pick load Every 3 mins for 30 mins.

Day 3 10x(1+1+1+1) Work up to a max for the day.

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Strength 2:

Push Press : 5 @ 65%, 5 @ 75%, 5+ @ 85%

Push Press 1x5 at 65% 1RM Push Press 1x5 at 75% 1RM Push Press 1x5+ at 85% 1RM Rest as needed between sets.

Warm up before your first work set.

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Work Capacity:

10 mins RemReps: 1 mi and Thrusters

In 10 mins do: Run, 1 mi max reps in remaining time Thrusters, 45/35 lbs

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Core:

Good Morning : 10-10-10

Good Morning 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.

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6x RFT: Push-ups, Burpee Tuck Jumps and 200 m

6 rounds, each round for time, of: 12 Push-ups 6 Burpee Tuck Jumps Run, 200 m Rest 2 mins between each round.

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Planks (30 secs each of front, right side, back, left side) - Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between)

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6x RFT: Seated Dumbbell Z Press, Sumo Deadlift High-pulls and 200 m

6 rounds, each round for time, of: 12 Seated Dumbbell Z Press, 50/35 lbs 12 Sumo Deadlift High-pulls, 135/95 lbs Run, 200 m Rest 2 mins between each round.

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Planks (30 secs each of front, right side, back, left side) - Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between)

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