45 min clock complete in no specific order:
30 CTB pull-ups
Run 800m
50 KB snatches 25/side (53/35)
Row 1K
30 HSPU
50 thrusters (95/65)
*Must complete all reps of each movement before moving onto the next.
Month: November 2014
BBHB workout 14.3 practice
3-4 sets at 90%:
– Row 30 cal
– 200 m run
– 30 double unders
– 10 box jump up and overs 24/20”
R4-5M
BBHB workout 14.1 practice:
– Build to 1RM thruster off the ground in 12 min
+
BBHB workout 14.2
For time:
– 25 wallballs
– 30 power cleans
– 25 wallballs
– 20 power cleans
– 25 wallballs
– 10 power cleans
Women: 55/75/95 or 65/95/125
Men: 95/115/135 or 95/135/185
A) EMOM x 10 min
Deadlift 65% of 1rm TnG x 3 (speed focus)
B) Close grip bench press 3-4×3 @ 30X1 @ 75%+; R2-3M
C) EMOM – 15mins
1 – 25 double unders
2 – 12 KBS (70/53)
3 – 8-12 burpees jump touch 6″ above reach
A) Front squat 1.1.1 R20S/3M x 4
(compare to 11/3)
B) Weighted pull-ups 2-3 x3; R2-3M
or
Negative pull-ups (weighted if possible) 4x3sets; R2-3M
+
12 min AMRAP at 90%:
– 8 Goblet squats (53/35)
– 4 KB push press/side
– 8 T2B
– 200 m run
A) Power clean – build to 1RM in 8 min
R2M
B) 8 min AMRAP power clean at 90% of A
+
Rest as needed)
*
Tester:
500m row at 100%
– rest 90 sec
500m row at 100%
*score is times added together
A) EMOM x 6 min
3-4 push jerks at 70%
B1) RFESS 6-8/side @ 20X1; R60S
B2) Seated jump overs; 4 reps; R90S x 3sets
+
For time:
800 m run
20 TGUP (53/35)
800 m run
A) Deadlift – 5, 5, 5 – all sets above 75% of 1RM; R2-3M
B1) Single-arm DB row – 8-10/arm x5; R10S
B2) Scapula pushups – 10reps x5; R2M
C) 50 kipping CTB pull-ups for time done in UB sets of 5
D) 3 min FLR on rings or 5 min on floor