Men/Women 21min CAP 3 Squat Cleans 135/85 3 Push Press 6 Over the Bar Burpees 6 Back Squats 9 Plyo Jumps 9 Roll-Outs Rest 60 Beginner: Men/Women 21min CAP 3 Squat Cleans 95/55 3 Push Press 6 Over the Bar Burpees 6 Back Squats 9 Plyo Jumps 9 Sit-Ups Rest […]
Men/Women 10 Rounds: 1 C&J 185/95 2 Sit to Stands 2 Over the Bar Burpees 2 Roll-Outs (5 V-Ups) 2 Deadlifts 185/95 1 C&J Rest 60
Men/Women 00:00 – 12:00 Row 30 Cal Every 3:00 x 2 rounds Row 20 Cal Every 2:00 x 2 rounds Row 10 Cal Every 1:00 x 2 rounds Rest 1:00 (12:00 – 13:00) Every 1:30 x 4 rounds (13:00-19:00) 12 DB Hang Clean and Jerk 30/15 8 Burpees 12 DB […]
Tuesday: 5 x 3 Thrusters @ 70% of C&J increase weight by 2.5 kg if make 4 out of 5 sets each week 4 x 5 Snatch Grip Deadlift @ 85% increase weight by 5 kg each week 3 x 3 Push-Press @ 70% of C&J increase weight by 2.5 […]
Men/Women Strength: Build to a 3RM Sumo Deadlift, then 2×5 Drop set 20% (no touch and go) HIT: 30 Box Jumps 24″/20″ 20 Push-Ups 10 Thrusters 95/65 Rest 60 20 Step-Ups 95/65 (total) 20 Ring Rows 20 V-Ups Rest 60 10 Thrusters 20 Burpees 30 Push-Ups Complete the Sumo Deadlift […]
Men/Women Every 5 minutes row 250 meters 8 Rounds: 5 Thrusters 135/85 5 Box Jumps 36″/30″ 5 Pull-Ups 10 Slams 50/30
Men/Women Strength: 4×8 Deadlifts @ 70% of 3RM (no touch and go) + (10-20lb) HIT: 4 Rounds: 30 Double-Under/60 Singles 5 Sit-to-Stands/10 Burpees 10 DB Push-Press 20% 15 Reverse Sit-Ups Rest 60 Beginner: 4 Rounds: 50 Singles 5 Burpees 10 DB Push-Press 10% 10 Sit-Ups Rest 60 Don’t be afraid […]
December Focus: Deadlifts Cues: Drive Heels through floor Squeeze Abs, tighten core Arms straight and locked out Knees driving aggressively into arms Tuck chin down Bend bar in half, trying to bring shoulder blades down Apply tension to bar before lifting Reset every rep, holding breath Keep bar as close […]
Men/Women 2 Rounds 15 Deadlifts 185 10 Over the bar Burpees 5 Pull-Ups Rest 90 10 Deadlifts 225 15 KB Swings 70/35 20 Russian Twists 25/15 Rest 90 5 Deadlifts 315 10 Slams 50/30 15 Goblet Squats 70/35 Rest 90 Beginner: 2 Rounds 15 Deadlifts 135 10 Over the bar […]
