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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