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A. :
BTN Push Press (3RM for the day, then 3x3 at 85%) Find today's 3RM, then 3x3 @85%. Rest 60-90 sec between 3x3 attempts. B.: 5 rounds for time: 200 m run 15 Burpees 15 Wall Ball (20/14) 15 KBS (24/16)
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A.:
Gymnastics 15 minutes of Gymnastics progressions Focusing on the Muscle Up B. : Metcon (No Measure) Partner "Double DT" I Go - You Go style For time: 10 rounds: 12 Deadlifts 9 Hang Clean 6 Jerks RX= 70/45 Round 1: Partner A Round 2: Partner B Round 3: Partner A Continue this through 10 rounds C. : DT (Time) 5 Rounds for time: 12 Deadlifts 155# / 105# 9 Hang Power Cleans 155# / 105# 6 Push Jerks 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here Solo option available if an athlete chooses to give it a shot. A. :
Deadlift (5 RM Deadlift, then 3 x 5 @85%) time cap, 20:00 B. : For time: Run 800 meters --then-- 4 rounds of: 12 Toes to Bar 15 Overhead walking lunges (20/10 plates) RX+ - 25/15 kg plates A.:
EMOM 10 minutes 2 Pause Front Squats + 1 Front Squat @75-80% Do not choose a weight that will push you to failure. Use todays lifting session to protect your front squat technique. If the weight feels good, feel free to push the weight to a more challenging level. B.: AMRAP 20 Minutes: 400 m run or 25 cal row 16 Burpee Box Jump overs 8 V- ups 4 HSPU A. :
Bear Complex (15 min to find a 1RM) Power Clean Front Squat Push Press Back Squat Second Push Press B.: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Mobilization Coaches choice mobilization. (for remaining time) A.1.:
DB Rows ( 4 x 8) A.2.: L-Sit Hold (4 x 20-30sec) B.: 5 Rounds for Time 5 Power Cleans @60/40kg 10 T2B Mitte
A.: Metcon (Time) "Jelly Legs": 1 burpee 15 airsquats 2 burpees 14 airsquats 3 burpees 13 airsquats .....and so on... 15 burpees 1 airsquat 14 burpee 2 airsquats .....and so on... 1 burpee 15 airsquats Weilimdorf
A.: Back Squat (15 min to find a NEW 1 RM) Come to Weilimdorf. I will have plenty of C4 for everyone. 2 scoop minimum... B.: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest A.:
Death March (3x20 (10 each leg) @moderate weight) Death March instruction: https://www.youtube.com/watch?v=2o_lal2jpQc B. : For Time, Working in Teams of 2 with partners sharing the reps: 2 RFT: 50 Deadlift (70/45) 40 Pull-Ups 30 HSPU 40 Deadlift (70/45) 30 Pull-Ups 20 HSPU 30 Deadlift (70/40) 20 Pull-Ups 10 HSPU EMOM 2 Burpees - each Athlete *Both Partners must complete the 2 burpees before continuing with reps.* A.:
Bench Press (15 minutes to find a new 1RM) Yes... You read that right, BENCH PRESS!! B. : SPRINTS ON SPRINTS ON SPRINTS (5 Rounds for time) 5 x 200m Sprint - 60 sec rest in between each run. |
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