Nothing assigned for October 16, 2019

1:

5 Snatch Grip Behind-the-Neck Press + 2 Tempo Overhead Squat + 3 Drop Snatch : 1-1-1

5 Snatch Grip Behind-the-Neck Press + 2 Tempo Overhead Squat + 3 Drop Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch Grip Behind-the-Neck Press + Tempo Overhead Squat (5 secs down, 3 sec hold in bottom) + Drop Snatch: (5+2+3)x3

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2:

Power Snatch : 3-3-2-2-1-1

Power Snatch 3-3-2-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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3:

Power Clean & Push Jerk : 3-2-1-1-1-1

Power Clean & Push Jerk 3-2-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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4:

3 RFQ: Farmers Carries, Handstand Holds and Hollow Rocks

3 rounds for quality of: Farmers Carry, pick load, 100 m Handstand Hold, 1 min 12 Hollow Rocks

Farmers Carry- heavy

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Nothing assigned for October 16, 2019

Nothing assigned for October 16, 2019

AMRAP 20 mins: Crab Walks, Box Jumps and Bear Crawls

Complete as many rounds as possible in 20 mins of: Crab Walk, 15 m 30 Box Jumps, 24/20 in Bear Crawl, 15 m

*Pick a pace and maintain. Scales: Box jumps = jump to anything

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12-9-6-3: Dumbbell Hang Clusters and Burpees

12-9-6-3 reps, for time of: Dumbbell Hang Cluster, pick load Burpee

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Strength:

Alt EMOM 12 mins: Power Clean + Hang Power Cleans and Double Kettlebell Bully Complexes

Every 1:30 for 12 mins, alternating between: Power Clean + Hang Power Clean, pick load Double Kettlebell Bully Complex, 53/35 lbs

Double Kettlebell Bully Complex- 3 unbroken rounds with double kettlebells: 1 Row + 2 Deadlifts + 3 Swings The goal this week is to find the heaviest pairing of the two movements. You will ideally stay at the same weight across all sets. While you are restricted in weight not exceeding 53/35 lbs on the bully complex you can use whatever weight you like for the barbell work, again ideally staying at the same weight across for all sets.

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Conditioning:

3 RFT: Machine Calories, Knees-to-elbows, Toes-to-bars and 3 more

3 rounds for time of: 15 Machine Calories 5 Knees-to-elbows 5 Toes-to-bars 15 Hollow Rocks 5 Romanian Deadlifts, 115/75 lbs 5 Hang Power Cleans, 115/75 lbs

Machine Calories- anything air powered

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Nothing assigned for October 16, 2019

Strength 1:

1 1/4 Front Squat : 1 Rep Max

Record your best 1 1/4 Front Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Work up to a 1RM in 10 reps or less. Warm up, then the rep scheme should look something like 3-2-1-1-1-1-1.

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Strength 2:

Alt EMOM 14 mins: Rows and Handstand Walks

Every 1 min for 14 mins, alternating between: Row, 200/150 m Handstand Walk, 15 m

Handstand Walk- if you struggle with this then give it a 40 sec max effort

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Work Capacity:

3 RFT: GHD Sit-ups and Prowler Pushes

3 rounds for time of: 25 GHD Sit-ups Prowler Push, 100 m

Use an empty prowler.

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Core:

3 RFQ: Kettlebell Turkish Get-ups and Russian Twists

3 rounds for quality of: 5 L/5 R Kettlebell Turkish Get-ups, 16/12 kg 10 L/10 R Russian Twists, pick load

Russian Twists- AHAP Rest as needed.

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