Monster Mash 2 rounds: 15/10 Cal Assault Bike 10 R Arm DB Snatches 50/35 15/10 Cal Assault Bike 10 L Arm DB Snatches 50/35 2 rounds for time of: 15 Squat Clean Thrusters 135/95 5 Rope Climbs, 15 ft For Time 21-15-9 Burpee Box Jump Over 24/20 Kettlebell Swing 70/53 Rest 5 mins between workouts...
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Teams of 2 35min running clock.... Team "Manion" 7 Rounds: 400m Run 29 Back Squats 135/95 Immediately into; Max Rounds in remaining time: 10 Hang Power Cleans 135/95 20 Cal Row 1 Works/ 1 Rest/ Both Run Score = Rounds of 2nd part
Skill: Alternating Tabata Hollow Hold Flutter Kicks & Push-ups (8 Min total) If you hit failure on push ups hold top plank position. 2x 6 min. AMRAP: 300m Row 20 Wall Balls 20/14 10 Burpees Rest 3 min between
Deadlift (5 x 8) 3-5 second eccentric! Deadlift up fast and literally count to 3 on the way down. I'd rather you be too slow then too fast. AMREP 12: 20 Double Unders Cleans 155/105 1-2-3-4-5... Double Under
EMOM x 5min. 12/10 Cal Row 1min Rest/Transition From 6-11min AMREP 50 Step Back Back Rack Lunges 95/65 1min Rest/Transition From 12-17min EMOM x 5min. 12/10 Cal Row 1min Rest/ Transition From 18-23min 5 Rounds: 5 Front Squats 95/65 5 Toes-To-Bar 1min Rest/ Transition From 24-30min 100 Russian KB Swings 53/35 RX+ 70/53
16min. EMOM: Odd: 2 Clean and Jerks Even: 15 Wall Balls 20/14 *After 10min. switch to only 1 Clean And Jerk *Power or Squat *Climb as needed to hit something heavy. Touch and go or singles are fine. *Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be [...]
10min. EMOM: Odd: 45sec. Plank Even: Max Effort Russian KB Swings 70/53 Score is # russian swings. The absolute minimum is 15 reps per minute. Lighten weight if this isn’t doable. *On the plank be sure to SQUEEZE your glutes and tuck your pelvis. That will engage your lower abs a ton more than a [...]
Monster Mash 3 rounds for time 15 DB Power Cleans 50/35 12 DB Front Squats, 50/35 lbs 9 Dumbbell Push Press 50/35 12 minute AMRAP 75 Double Unders 50m DB Farmers Carry 50/35 25 GHD Sit-ups 3 rounds for time 40 Sit-ups 20 DB Bench Press 50/35 20 DB Box Step-ups 50/35 Rest 5 mins [...]
Partner Oceanside Mile For Time: 1600 m Run (bumper plate) 100 Bumper Plate Burpees 45/35 Overhead Hold 45 lbs Only one can do burpees at a time, partner must hold plate overhead while partner does burpees.