With a Partner, complete the following for time:
500m row each
20 Burpees over Rower
30 Wallballs (20/14)
40 Power Cleans (135/85)
30 Wallballs (20/14)
20 Burpees over Rower
500m row Each
Wallballs must be passed in air for each rep Read more »
1) Snatch: 5 x 1 reps
2) 3 sets:
3 x Snacth Deadlift
all sets at 110%+ 1RM snatch
5 x Vertical Jumps
3) 21 - 15 - 9
kettlebell snatch (24/16kg)
pull ups
Endurance:
Run- (half and whole) 2 mile run
Tri- mountain bike 12 miles Read more »
1) 3 sets with heavy weight:
Push Jerk Jerk x 3 reps
rest 30 secs
Snatch Deadlift x 3 reps
rest 2 minutes
2) Row 1,000m for time
Rest approximately 5 minutes
3) 5 min AMRAP
15 kettlebell swings (24/16 kg)
8 box jumps Read more »
1) Deadlift
3 x 3 reps
2) 3 rounds for time:
Run 800m
15 kettlebell swings (24/16kg)
15 push ups
Endurance WOD:
Run - (half) 10k (TT)
(Whole) 13 mile (TT)
Tri - run - same Read more »
Ragin Games Prep:
1) Complete for time
6-9-12 reps for time:
Power Snatch (95/65)
Bar Facing Burpees
2) Complete this at 85% effort
25 Double Under Buy in
20 Deadlifts (165/115)
15 GHD situps
10 Heavy Rope Singles
5 Squat Clean Thrusters (165/115)
25 Double Under Buy Out Read more »
1) 3 rounds not for time:
3 muscle ups
30 duouble unders
12 strict toes to bar
2) Clean:
5 sets x 1 rep
Add weight each set
3) 3 rounds for times:
Row 1,000m
5 x cleans (full)(165/115lbs)
Rest 5 minutes Read more »
1) Clean complex ladder:
Power clean + hang clean
Complete clean complex every 30 sec with progressivley heavier barbells
Women' starting weight: 95 (scaled/Master), 115, 135, or 155lb add 5lbs each progression, max increase is 30lbs
Men's starting weight: 135 (scaled/master, 185, 225, 255 add 10lbs each progression, max increase is 30lbs
10 sec to rotate, Read more »
1) 3 rounds not for time:
20 GHD Sit Ups
3 thrusters (165/115)
3 pistols each leg
2) Snatch:
8 sets x 1.1
Rest exactly 2 min between sets and 10 sec between reps. Get a max weight around sets 4, 5 or 6 then do 75 - 80% for the remaining sets.
3) Complete for time:
Read more »
1) 3 rounds not for time:
30 sec L sit
3 - 5 x hang cleans (full) (165lb/115lb)**
10 wall balls (30/20lb)(10/9')**
**practice speed
2) Front Squat
3 x 3 reps @70%
3) Power Clean:
5 sets x 1 rep
build load over the course of each set
Read more »