DANIEL 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we [...]
Snatch 1x1 15 minutes to establish a 1RM Snatch for load: #1: 1 rep Clean & Jerk 1x1 15 minutes to establish a 1RM Clean & Jerk for load: #1: 1 rep 400m farmer's carry 400m farmer's carry (53/35) RX+: (70/53) 50 burpee box jumps 50 burpee box jumps (20)
Bench Press 1x1 Establish a 1RM bench press Bench Press for load: #1: 1 rep Shoulder Press 6x1 6 x 1 @ 95% of 2RM from 06.22.17 (or 80-90% of 1RM). If you feel good, go for a new 1RM. Shoulder Press for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 [...]
Power Clean EMOMx4 2 power cleans @ 65% of 1RM Clean Pull 3x3 Clean Pull for load: #1: 3 reps @ 100% #2: 3 reps @ 100% #3: 3 reps @ 100% Optimus Prime 7 minute AMRAP: Wall ball shots (20/14) Every minute on the minute starting at 1:00 perform 5 deadlifts (175/125) - Score [...]
Metcon For time: 50 calorie row 800m run 30 KB swings (53/35) 20 burpees EMOMx12 Even: 10 HSPU Odd: ME strict pull-up/strict ring dip/strict T2B (athlete's choice)
Power Snatch 3x2 - Does not have to be TNG - Focus on speed and strong shoulders on the catch Power Snatch for load: #1: 2 reps @ 65% #2: 2 reps @ 65% #3: 2 reps @ 65% Snatch Pull 3x3 Snatch Pull for load: #1: 3 reps @ 100% #2: 3 reps @ [...]
The New 30's 30 calorie row 30 box jumps (24/20) 30 wall ball shots (20/14) 30 pull-ups 30 calorie row 30 box jumps 30 wall ball shots 30 toes-to-bar 30 calorie row Partner Glute Ham Raises 3x10 glute ham raises with partner holding feet - Alternate partners each set
Tabata Hollow Rocks and Supermans - Tabata Hollow Rocks and Supermans - Score is total reps 3x ME Chest-to-Bar Pull-ups 3x1 minute max effort chest-to-bar pull-ups. - Reps do not have to be unbroken - Rest 2 minutes between sets - Score is total number of reps from each set Metcon 21-15-9 Alt. KB snatches [...]
Pendlay Row 6x4 Supinated grip. Increasing weight each set. Pendlay Row for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps #6: 4 reps Shoulder Press 6x2 Work up to a heavy double. Shoulder Press for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 [...]
Power Clean 1x3 15 minutes to establish a heavy triple. - Doesn't have to be TNG - Drop bar between reps, reset, and go Power Clean for load: #1: 3 reps Metcon 4 minute AMRAP: 400m run 15 burpees over bar Max power snatch (135/95) Rest 4 minutes 4 minute AMRAP: 400m run 10 burpees [...]