hang power clean 5-5-5-5 -add weight each set – only add weight so that technique is explosive and form is great Amrap in 5 min 10 jump squars 10 kb swings overhead 50-52#/35# 10 burpees
Deadlift 5-5-5-5 4 rounds 10 knees to elbow 10 push ups 10 walking lunges l/r/=1
Shoulder press 5-5-5-5 add weight each set Then: 10 rounds 50m sprints run to 100m mark, walk back, recover and repeat
clean 5-5-5-5 5 min amrap 10 kb swing 52/35# 10 squats 10 burpees
Back squat 5-5-5-5 add weight each set rest in between each set each set must be explosive and with great form 1,000m row for time to be done at anytime within the class hour (Before, during, or after squats)
21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4Continue reading “Tuesday’s Workout 7/19”
Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups 95#/65# overhead squat * scale as needed