4 rounds @80-90%
– 400m run
– 10 pull-ups/jumping pull-ups/ring rows
– 10 KB snatch R (53/35)
– 10 KB snatch L
– 20 sit-ups
– Walk/rest 4-5 min
+
1,000 m row @ 85-90%
Rest 4 min x 2
*switch up order for each round
*record times for each round separately
*try and match times on 1K row
A) Build to a tough but technically sound split jerk in 8 min (off rack)
B1) Barbell front rack step-ups @2111; 5-7/leg x 3 sets; rest 30 sec btw legs/1 min after both
B2) DB Bench Press @ 3010; 8, 8, 8; rest 1 min
C) AMRAP unbroken wall balls (-2); rest 90 sec x 3 (compare to 10/24)
– you get one ‘mulligan’
D) 80 floor wipers split with a partner if time permits (135/95)
Working out for a good cause will help it grow too! Join us on November 30th for Barbells & Handlebars. Join in or volunteer to judge!
Here are the first two workouts…
Workout 13.1 The Clean Ladder
Intermediate
Clean ladder
Women’s Weights:
65, 75, 85, 95, 105, 115, 120, 125, 130, 135
Men’s Weights:
115, 135, 155, 175, 195, 205, 215, 225, 235, 245
—–
Advanced
Clean + hang clean ladder
Women’s Weights:
85, 95, 105, 115, 120, 125, 130, 135, 140, 145
Men’s Weights:
135, 155, 175, 195, 205, 215, 225, 235, 245, 255
At the start of each minute, athletes have 45 seconds to perform the movement(s) at the specified weight. If completed within the 45 seconds, the athlete will then have 15 seconds to move to the next bar.
Intermediate:
All intermediate athletes will have to perform a clean from the ground. The bars will start at 115/65 and build to 245/135. This can either be a muscle, power, or squat clean. The bar must be in a controlled front rack position with knees and hip extended and elbows out in front for the rep to count. The movement must be completed before 45 seconds is up.
Advanced:
All advanced athletes will have to perform a clean followed by a hang clean WITHOUT dropping the bar and WITHOUT letting the bar pass below the knee. The bar must be in a controlled front rack position with knees and hip extended and elbows out in front for BOTH cleans. The bar must be in a controlled front rack position with knees and hip extended and elbows out in front for the rep to count. BOTH movements must be completed before 45 seconds is up.
*If an athlete misses on any bar, they may attempt that bar as many times as they want in the 45 seconds. For the bar to be completed, the hang clean must be finished within the 45-second time frame. If an athlete misses a bar and does not wish to attempt again, they may perform AMRAP deadlifts with the remaining time (these will be used for tiebreaks).
——————–
Workout 13.2 – The 6 minute AMRAP
1k Row
then in the remaining time perform max reps of:
– 3 shoulder to overhead
– 3 over the bar burpees
– 6 shoulder to overhead
– 6 over the bar burpees
– 9 shoulder to overhead
– etc…
—–
Intermediate Weights:
115/75
Advanced Weights:
155/105
*At 3,2,1 Go! All athletes will start into a 1,000m row. After the row is complete, the athlete will then hop straight into 3 shoulder to overheads and three over the bar burpees. The sequence will increase by 3 reps for each round forming a 3-6-9-12-15 (and so on) rep scheme. There will be a 6 minute time cap. Score is number of singular reps completed in 6 minutes.
Shoulder to Overhead: The standards for shoulder to overhead start with the bar in the front rack position. The bar can then be taken overhead in a variety of ways including and limited to a strict press, push press, push jerk, or split jerk. If the athlete decides to do a split jerk, both feet must return side by side before the weight can be lowered again. There must be an extension of the knees, hips, and shoulders with the weight overhead for the rep to be considered good.
Over the Bar Burpees: The athlete can line up however they want to perform an over the bar burpee. Parallel or perpendicular to the bar are both acceptable. The jump over the bar must be performed with two feet leaving the ground at the same time (no step-overs). The feet can land at separate times. The hips DO NOT have to extend all the way while traveling over the bar. 1 burpee + 1 jump over the bar = 1 rep.
A. emom – 12 min
odd – HPC x 2 moderate weight
even – 7 T2B/V-up
B. emom – 12 min
odd – 5 DL TnG moderate same loads throughout
even – 7 ring dips kipping/box dips
C. emom – 12 min
odd – KBS russian tough x 10
even – 10 burpees AFAP
A) Front Squat 4-5×3 @ 32X1; rest 2-3 min
+
4 sets each with a three min running clock
– 400 m run
– Max double unders in remaining time
rest 4 min
3 sets:
10 TnG deadlifts tough
row 90 sec @90%
rest 2 min
+
3 sets:
10 push ups (chest to ground*)
row 90 sec @90%
rest 2 min
+
3 sets:
15 T2B For time; rest 90 sec
*elevate pushups by 1 or 2 plates to make them tougher if able
A) Power snatch TnG cluster; 2.2.2 x 3; rest 20 sec/2-3 min (heavier than last time)
B1) Good mornings @ 30X1; 5-6×3; rest 30 sec
B2) DB Bent over row @ 20X1; 5-6×3; rest 30 sec
B3) Seated Box Jumps; 5 reps x 3; rest 90 sec
C) L-sit hold; accumulate 3×30 sec (use partner); rest as needed
Function
A1) DB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec
A2) HSPU weakness work for 1 min
Performance
A1) BB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec
A2) 3xME HSPU or deficit HSPU; rest 60 sec
+
EMOM for 16 min:
– Odd: 3 heavy thrusters + 3 OTB burpees (155/105, 135/95, 95/65, 75/45)
– Even: 5 kipping CTB pull-ups/ 7 kipping pull-up/ 9 ring rows