![]() Strength: 20:00 E2MOM Snatch Balance – Hang Squat Snatch – OH Squat complex Metcon:(Time)20-18-16-14-12-10-8-6-4-2 Wall balls (20/14) 1-2-3-4-5-6-7-8-9-10 Power Snatch (155/105)
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![]() Strength: 16:00 EMOM 1:00 Bench 2 reps @ 90% 1:00 Bent over rows 10 reps 2:00 Rest 1:00 Bench 1 reps @ 92.5% 1:00 Bent over rows 10 reps 2:00 Rest 1:00 Bench 1 reps @ 95% 1:00 Bent over rows 10 reps 2:00 Rest 1:00 Bench Max reps @ 80% (perfect Technique) 2:00 Rest 1:00 Bent over rows 10 reps Metcon: 21-18-15-12-9-6-3: Pull Ups Push Ups Cal Row ![]() Gymnastics Conditioning 3 Rounds: Max L-Sit on rings Rest 1:00 Max Hand stand hold (free standing if you can) Rest 1:00 Metcon: With a running clock: 0:00-8:00 1500m Row Max Clean & Jerks (135/95#) 8:00-12:00 Rest 12:00-18:00 1000m Row Max Power Snatch (115/80#) 18:00-22:00 Rest 22:00-26:00 500m Row Max Thrusters (95/65#) ![]() Strength: 24:00 EMOM 1:00 Explosive Squats 2 reps @ 75% 1:00 Strict Pull ups 1:00 Rest Metcon : Badger (Time)Three Rounds for time of: 30 Squat Cleans, 95# 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. Learn more about Badger ![]() Strength: 16:00 EMOM 1:00 Bench 4 Reps @ 85 % 1:00 Weighted Ring Rows 10 Reps 2:00 Rest Metcon: Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed ![]() Strength: 20:00 E2MOM Front Squat – Hang Squat Clean – Squat Clean & Jerk Complex Metcon: Elite: 75 Wall Balls (20/14) 30 Clean & Jerks (135/95) 75 Wall Balls (20/14) Rec: 35 Wall Balls 10 C & J (95/65) 35 Wall Balls 10 C & J (95/65) 35 Wall Balls 10 C & J (95/65) 35 Wall Balls Bonus: 5 rounds: 10 Hollow Rock 10 Sit Ups 10 Knees to Elbows (on floor) ![]() Strength: 16:00 EMOM 1:00 Deadlift 2 reps @ 90% 1:00 Strict HSPU 2:00 Rest 1:00 Deadlift 1 reps @ 92.5% 1:00 Strict HSPU 2:00 Rest 1:00 Deadlift 1 reps @ 95% 1:00 Strict HSPU 2:00 Rest 1:00 Deadlift Max reps @ 80% (perfect Technique) 1:00 Strict HSPU 2:00 Rest Metcon 1: Teams of 3 10:00 AMRAP 10 snatches (95/65) 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) 10 snatches, (135/85) 2 Rounds of Cindy 10 snatches, (155/105) 3 Rounds of Cindy 10 snatches, (185/125) 4 Rounds of Cindy Amap snatches (205/145) Any athlete may perform any # of reps of any movement. Only 1 athlete may work at a time. Metcon 2: 9:00 AMRAP Row for calories + 3:00 Squat Cleans (135/85) 3:00 Shoulder to Overhead (135/85) 3:00 Chest to Bar Pull Ups The Score for this workout is total Calories rowed plus total reps of each of the 3 movements. Athletes may switch roles at any time the team chooses. One partner rows while the other two team members begin with the squat clean. At the 3:00 mark the movement changes to Shoulder to Overhead. At the 6:00 mark the movement changes to C2B Pull ups |
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