AMRAP 4:27/21 Calorie Row21 Power Cleans (135/95)15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (115/80)15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (95/65)15 Burpee Box Jump Overs (24/20)
Read More »In teams of 2, rotate through each of the following stations: In 8 minutes: Build to a 3 rep max Power Clean rest 2 minutes In 8 minutes: Complete max alternating sets of 5 Devils Press (50/35) rest 2 minutes In 8 minutes: Complete 4 alternating sets each of 60[…]
Read More »With a partner, complete 2 rotations of the following stations: 4 minutes: Max distance DB Front Rack Walking Lunge (50/35 per hand) * Alternate with partner * Switch as often as you like (i.e. every 50′) 4 minutes: Max Rope Climbs * Alternate with partner as often as you like[…]
Read More »Hang Squat Clean Perform 3 reps every 2 minutes for 15 minutes (8 sets) Loading Guidelines: Sets 1-4: 40-70% 1RM (warmup sets) Sets 5-8: 80%+ (working sets) * Perform warmup sets unbroken. Working sets can be unbroken or 3 singles with less than 10 sec rest between reps. Complete as[…]
Read More »Part 1 Power Snatch Perform 2 reps every minute on the minute for 10 minutes Notes: – Perform all sets at 70-80% of 1RM – Focus on technique and speed over weight, especially if relatively new to lift – Only add weight across sets if technique & speed are SOLID.[…]
Read More »Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps For Time 1,000 Meter Row 50 Wallballs (20/14) 30 Pull ups
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