Men/Women 3 Clean and Jerks 185/95 30 Toes To Bar 3 Clean and Jerks 185/95 30 Russian Twists 25/15 3 Clean and Jerks 185/95 30 Knees to Elbow 3 Clean and Jerks 185/95 30 Overhead Sit-Ups 25/15 3 Clean and Jerks 185/95 30 Roll-Outs 3 Clean and Jerks 185/95 30 […]
Men/Women Partner Workout 1 min on, 1 min off 25 Thrusters 135/85 50 Box Jumps 30″/24″ 50 Deadlifts 225/135 100 Wall Balls 20/14 200 Double-Unders 50 Toes to Bar 50 HSPU/80 Push-Ups 25 Muscle-Ups/40 Ring Dips
Men/Women 5 Rounds: 500m Row 15 Wall Balls 20/14 25 Med Ball Mtn Climbers 15 Med Ball Russian Twists 250m Row Rest 90 seconds
LAST WEEK Tuesday: 4 Power Clean + Front Squat + Jerk @ 70% of C&J go up 2.5 kg each week if you make 3 out of 4 3 x 4 Clean Pulls @ 100% of C&J go up 5 kg each week 5 x 3 Push Press @ 60% […]
Men/Women Strength: 5×3 Front Squats @ 70% Pause Squat HIT: 6 Rounds: 5 1-Arm DB Push Press 20% 10 Russian Twists w/DB 10 Slams 50/30 5 Push-Ups (5 w/right hand on DB, 5 w/left) Rest 30 seconds
Men/Women 10 Rounds: 2 Muscle Ups/4 Pull-Ups 4 Deadlifts 275/155 6 Ski Jumps 30 Double-Unders (50 singles) Rest 60 seconds
Men/Women Strength: Back Squat 4×5 @ 70% of 1RM + 10 pounds HIT: 3 rounds 400m run 10 Push Press 135/85 10 Alt V-Ups 10 DB Snatch 30% (total) Rest 90 seconds Beginner: 3 rounds 200m run 10 Push Press 95/65 10 Sit-Ups 10 DB Snatch 15% (total) Rest 90 […]
Men/women Partner workout 2,000m row 100 Wall Balls 20/14 90 KB Swings 79/35 80 Box Jumps 24/16 70 V-Ups 60 Over the Bar Burpees 50 Toes to Bar 40 Muscle Ups/40 Man-Makers 15% Break up however you want, total per team
Men/Women Partner Workout 5 Rounds: 2 Wall Walk-Ups 4 Box Jumps 36”/24” 6 Muscle-Ups 8 Power Cleans 135/85 10 Wall Balls 20/14 Beginner: Partner Workout 6 Rounds: 2 Burpees 4 Box Jumps 20”/16” 6 Ring Rows 8 Power Cleans 95/55 10 Wall Balls 14/10
