Part 1a Shoulder Press Build to a 1 rep max in 10 minutes Loading Guidelines: Set 1: 10 reps w/ empty bar Sets 2-4: 2-5 reps w/ moderate weight (40-70%) Sets 5-8: 1 rep w/ tough weight (85%-100%) Scoring: Load Push Press Build to a 1 rep max in 10[…]
Read More »In teams of 2 complete: Cash in 300 Double Unders 100 Calorie Row 80 Toes to Bar 60 Box Jump Overs (24/20) 80 Push Ups 100 Calorie Row * Divide Toes to Bar and BJO reps however you like between partners * Switch every 25 calories on the Row Scoring:[…]
Read More »Each set for time: 15 Hang Power Cleans (135/95) 15 Burpees w/ lateral hop over bar rest 2 minutes 12 Hang Power Cleans (165/105) 15 Burpees w/ lateral hop over bar rest 2 minutes 9 Hang Power Cleans (185/115) 15 Burpees w/ lateral hop over bar rest 2 minutes 6[…]
Read More »15-12-9-6-3 reps for max load each set: Deadlift (double overhand grip) Bench Press Strict Chinup * This is not for time – the goal is to perform each Deadlift and Bench Press set unbroken with as much weight as possible * Rest as needed between sets – you will have[…]
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