Strict Press
– Find a one rep max in 10 minutes (beginning of a cycle)
then…
Push Jerk
5-5-5 – rest 90 sec
then…
3 rounds at 100% effort:
– 500 m row
– 15 box jumps
– 15 burpees
*walk rest 3 min
High Bar Back Squat
3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.
then…
13 minute AMRAP of:
– 50 Double-Unders
– 12 Pistols (alternating)
– 3 Wall Walks
then…
Tabata sit-ups
Snatch
– Build to a 1RM in 15 minutes
then…
“Helen”
3 Rounds for time of:
– 400 m run
– 21 KB swings (53/35)
– 12 pull-ups
* Compare to 4-10-12
– Work up to a heavy single in 12 minutes
then…
Workout 13.3
12 minute AMRAP of:
– 150 Wall balls
– 90 Double-unders
– 30 Muscle-ups
Handstand skill work
– Work on one of the following for 12 min
Handstand walks
Noes & toes holds x4 ME
Handstand push-ups x 4 ME
then…
For time:
3 rounds of:
– 14 Goblet Squats 24/16kg
– 7 Toes 2 Bar
– 14 KB Snatches (partition in any way) 24/16kg
– Run 800 m
3 rounds of:
– 10 Goblet Squats 24/16kg
– 5 Toes 2 Bar
– 10 KB Snatches (partition in any way) 24/16kg
EMOM for 10 minutes
2 TnG Power Cleans @ 60-70% 1RM
then…
12 min amrap @85%
– Run 200m
– 10 deadlift 185/135
– 10 hand release push ups
Hang Squat Snatch
5×3 (unbroken) – rest 90 sec
then…
1 minute ME Ring Dips.
-(10 sec rest)-
4 minute AMRAP of:
8 Power Snatch 95/65#
16 Pull-ups
32 Double-Unders
-(10 sec rest)-
1 minute ME Ring Dips.
-(10 sec rest)-
4 minute AMRAP of:
8 Power Snatch 95/65#
16 Pull-ups
32 Double-Unders
-(10 sec rest)-
1 minute ME Ring Dips.
Front Squat
2X3 @ 85%, 2X2 @ 90%, 2X2 @ 95% – rest 2-3 minutes. (last week in cycle)
then…
For time:
– 20 KBS 24/16kg
– 12 Push Press 135/95#
– 20 Walking Lunges (steps)
– 40 KBS 24/16kg
– 9 Push Press 135/95#
– 40 Walking Lunges (steps)
– 60 KBS 24/16kg
– 6 Push Press 135/95#
– 60 Walking Lunges
