“Fight Gone Bad”

Three rounds of:

Wallball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push press, 75 pounds (Reps)

Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday 7/3

A1) 4×6-8 HB Back Squat – rest 2 min

A2) 4×6-8 Bentover Rows – rest 2 min

B) 5 Rounds For Time:

– 3 Power cleans

– 10 Push-Ups

– 30 Double Unders

Function (95/65)

Performance (135/95)

Competition (185/115)

A) EMOM for 10 minutes:

– 1 Snatch @ 70-80%

B1) 3×2-3 Weighted Strict Supinated Chin-ups; rest 1 min

B2) 4×5 Good Mornings (heavier than last week)

C) 3×10 Floor Wipers w/ a partner (135/95); rest as much as needed

A) 5x 1 Push Press + 2 Push Jerks; rest 2 min (build heavy by 4 or 5)

B) 3 rounds at 85% of:

– 400m run

– 15 thrusters (75/55)

– 15 burpees

*20 min cut-off

A) Squat Clean Thruster Clusters @ 3.3.3 x 1, 2.2.2 x 1, 1.1.1 x 1 (rest 10 seconds btwn reps) – rest 2-3 min between sets

B) “The Chief”

Max rounds in 3 minutes of:
– 3 Power cleans (135/95)
– 6 Push-ups
– 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start where you left off on the previous round.

A) Power Snatch Clusters 3.3.3 x 3 – rest 2 min (rest 20 sec btwn triples)

– Work on a fast and fluid turnover.

B) Warm up to a heavy deadlift in 8 min

C) Amrap in 8 min:

A1) 4×5 Bench Press @ 42×1 – rest 30 seconds

A2) 4×5 Weighted Strict Supinated Pull-Ups (heavier than last week) – rest 90 seconds

B) 5 rounds for total working time @90%:

– 250 m Row Sprint

– 30 Double Unders

– 8 Burpees AFAP

– rest 3 min

A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec. LAST TIME THIS CYCLE

A2) 3×4-6 Weighted Ring Dips – rest 90 sec

B) 16-12-8-4 reps for time of:

– R/L Kettlebell Snatches (16R/16L, etc.)

– Box Jump – step down (24/20)