A) EMOM x10min
Odd: 5 power clean @ 65%
Even: 12 abmat sit-ups
B1) DB bench press 6-8 @ 30X1; R60S
B2) Weighted pull-ups 2-3; R60S
C1) BB Pendlay row 5-6 @ 20X1; R60S
C2) Powell raise 6-8/arm @ 30X1; R60S
Author: Ryan Savard
A) Hang squat snatch 2, 2, 2, 2, 2; rest 60 sec (compare to 4/7
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6 rounds of..
In two minutes, complete the following:
– Double-Unders x 20 reps
– 200 Meter Run
– Wallballs (20/14) x Max Reps
*Rest 2-3 min after each.
*Proficient at DUs? Do 30.
*Score is total number of wallballs.
A) Strict press EMOM x5; 3 reps (heavy) @2111
B1) RFESS 5-7/side x 3 @ 30X1; R30 btwn – 60 sec after both
B2) Bent over row w/DB 5-7×4 @20X1; R60S
C1) Good mornings 6-8×3 @ 30X1; R30S
C2) 5-10-15-20 ring dips for time x3 (pick reps depending on ability)
Function
4-5 rounds at 90%:
– 500 m row
– 10 power snatches (75/45)
– 10 pull-ups/ring rows
– 10 box jump – step down (24/20)
R4-5M
Performance
4-5 rounds at 90%:
– 500 m row
– 14 power snatches (75/45)
– 14 pull-ups
– 14 box jump – step down (24/20)
R4-5M
*Switch order each set.
*Keep round times the same.
*5 rounds if time permits.
*Record times
A) EMOM x 10
– 1 full clean starting at 60% and building
B) Front squats 4-6×3 @30X1; R2-3M
C) *Tester*
3 rounds for time:
– 25 KB swings (70/53, 53/35)
– 25 burpees
*Testing*
A. Power clean build to a max in 10mins
rest 2mins
B. Power clean amrap 90% of A in 8mins
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Rest as needed
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AD 1 min max effort
4 rounds @ 80-90%
– 400 m run
– 14 DB snatches alt. (50-70/20-40)
– 14 Wallballs (20/15)
– 14 Shoulder to overhead (95/65)
Rest 4-5 min between rounds
*Change up order every set.
*Performance group does 20 reps/ movement.
*Testing*
A) Build to a 1RM close grip bench press in 10 min
B) Take 85% of A and perform AMRAP until failure @ 30X0
C) Build to a 1RM weighted pull-up in 10 min
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2K row for time OR 10 min AD for cal OR 1 mile run TT