Strength 1RM Front Squat Conditioning 8 minute AMRAP 2 Thruster 95/65 2 Toes to bar 4-4,6-6,8-8,…. continue ascending by 2 Compound 30 Rowing: 5 rounds 1 min on/ 1 min off max meters then 2 rounds not for time: 15-20 GHD sit up 15 supermans
Deload Back Squats 7×5 @ 65% of 1RM -This should be light, all 35 reps should be perfect technique- Conditioning 8 rounds :20 second hang power clean 115/75 :10 second rest :20 second hand release push ups :10 second rest -score is all reps completed combined- Compound 30 Triple tabata Calorie Row Burpee Step […]
Strength 3×10 deadlift -same weight across- Conditioning 10 min AMRAP 15 Toes to Bar 15 Box Jump 30/24
Regional 14.4 21-15-9-6-3 Strict HSPU Front squat 195/125 Bar facing burpee -20 min cap- Compound 30 1k row for time -cash out- 3 rounds NOT for time 15 GHD sit up 15 GHD back extension
Barbell 1 Hang Power snatch every :30 seconds for 12 minutes (24 reps) -around 85% of 1RM power snatch- Conditioning 10 min AMRAP 15 KB Swing 53/35 4 Bar muscle up 10 KB swing 53/35 2 bar muscle up
Strength 5×3 thruster -shoot for 70-75% of your heaviest clean- Conditioning 12 min AMRAP 50 double under 30 Air Squat 10 Ground to overhead 135/85 Compound 30 3 rounds 1 min 10m shuttle run 1 min air squat 1 min double under 1 min box jump 24/20 1 min burpee 1 min rest
5×3 Back Squat @87.5% Conditioning 7 min AMRAP 10 Chest to bar pull up 5 Thruster 135/85 Compound 30 teams of 2 4x500m row 4x 300m row 6x 150m row rest 1:1
Strength 2 Strict Press EMOM x 8 min @ 80% of 1RM Strict Press right into 2 Push Press EMOM x 8 min @ 75% of 1RM Push Press Conditioning 4 rounds 1 min ME Handstand Push up 1 min ME Toes to Bar -Score is total reps-
2014 regional event 6 For time: 50-calorie row 50 box jump overs, 24 / 20 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 20 in. 50-calorie row 21 […]
Barbell 1 Halting Snatch EMOM x 15 minutes – full squat snatch with 2-3 second pause below the knee- – Technique is priority, start light and build if it feels good- Conditioning 9 min AMRAP 20 KB Swing 53/35 15 Burpee
Strength 15 RM front squat Conditioning 5 hang power clean 185/115 5 front squat 5 shoulder to overhead 50 double under then 4/4/4/50 and 3/3/3/50 *time cap 10 mins* compound 30 21-15-9 cal row kb lunge sit up x2
Core/grip Work 4 x 15 GHD Sit up 4 x 60m Farmer Carry HEAVY Conditioning Teams of 2 2k row (250m intervals) 1K run ( 100m intervals) 100 Hand release push up ( 5 rep interval) *18 min cap* Compound 30 For time: Teams of 2 2k row (250m intervals) 1K Farmer carry (100m […]