Nothing assigned for January 22, 2020

1:

3 RFQ: Wall Walks, Dumbbell Farmers Carries and Single Arm Ring Row Holds

3 rounds for quality of: 5 Wall Walks Dumbbell Farmers Carry, 70/50 lbs, 100 m 20 Single Arm Ring Row Holds

Single Arm Ring Row Holds- Take a single ring and hold it to your chest with two hands as you lean back into a FINISHED ring row position. Take one hand off and extend out in front of you for a sec, while keeping the other hand tight to the chest. Alternate hands for 20 reps.

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2:

Strict Muscle Snatch + Barbell Vertical Jump : 3-3-3

Strict Muscle Snatch + Barbell Vertical Jump 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

3x(3+3)

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3:

2 Position Pause Hang Snatch + Pause Snatch : 2-2-2-1-1-1

2 Position Pause Hang Snatch + Pause Snatch 2-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

2 Position Pause Hang Snatch (pause below knee + pause in receive 3 secs) + Pause Snatch (pause in bottom 3 secs): 3x(2+1) 3x(1+1)

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4:

Lifting: Back Squats and Front Squats

Back Squat 3-3-3-3-3, using heaviest weight per set Front Squat 2-2-2-2-2, using heaviest weight per set

Back Squat + Front Squat: 5x(3+2)

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5A:

Dumbbell Bench Press : 5-3-1-5-3-1-10

Dumbbell Bench Press 5-3-1-5-3-1-10 Use the heaviest weight you can for each set. Rest as needed between sets.

Between sets complete: 5-10 Push-ups

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5B:

Push-ups : 6x10

Push-ups 6x10 Rest as needed between sets.

5-10 reps Complete reps as fast as you can- 10 reps if you are really good at push-ups, 5 if you're not.

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Nothing assigned for January 22, 2020

Nothing assigned for January 22, 2020

Barbara

5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats Rest 3 mins between each round. Do not include your rest when logging time.

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3 RFT: 400 m, Push-ups and Dumbbell Squat Cleans

3 rounds for time of: Run, 400 m 21 Push-ups 12 Dumbbell Squat Cleans, pick load

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Nothing assigned for January 22, 2020

Nothing assigned for January 22, 2020

Strength 1:

Back Squat : 5 @ 65%, 5 @ 70%, 5 @ 70%, 5 @ 70%

Back Squat 1x5 at 65% 1RM Back Squat 1x5 at 70% 1RM Back Squat 1x5 at 70% 1RM Back Squat 1x5 at 70% 1RM Rest as needed between sets.

Rest 10 mins before moving on to the front squats.

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Strength 2:

Front Squat : 4x5 at 65% 1RM

Front Squat 4x5 at 65% 1RM Rest as needed between sets.

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Work Capacity: SQT

SQT

3 rounds for time of: 10 Ground-to-Overheads, 95/65 lbs Shuttle Run, 200 yd (4x 50 yd)

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Core:

3 RFQ: Farmers Carries and Weighted Planks

3 rounds for quality of: Farmers Carry, 70/53 lbs, 100 m Weighted Plank, 45/25 lbs, 1 min

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