Nothing assigned for October 23, 2019

1:

5 Snatch Grip Behind-the-Neck Press + 3 Tempo Overhead Squat : 1-1-1

5 Snatch Grip Behind-the-Neck Press + 3 Tempo Overhead Squat 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(5+3)x3 Tempo Overhead Squat- 5 secs down, 3 sec hold in bottom In between sets complete: Crossover Symmetry

View Results (0)

2:

Snatch High Pull + Power Snatch + Overhead Squat : 1-1-1-1-1

Snatch High Pull + Power Snatch + Overhead Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch High Pull + Power Snatch (pause in receive for 1 sec) + Overhead Squat: (1+1+1)x5

View Results (0)

3:

Clean Pull + Power Clean + Push Jerk : 1-1-1-1

Clean Pull + Power Clean + Push Jerk 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1)x4 Power Clean- pause in receive for 1 sec Stay light and work speed here.

View Results (0)

4:

3 RFQ: Single Arm Kettlebell Front Squats, Single Arm Kettlebell Overhead Box Step-ups and Strict Toes-to-bars

3 rounds for quality of: 7 L/7 R Single Arm Kettlebell Front Squats, pick load 7 L/7 R Single Arm Kettlebell Overhead Box Step-ups, pick load 10 Strict Toes-to-bars

10 Strict Toes-to-bars or 15 V-ups

View Results (0)

Nothing assigned for October 23, 2019

Nothing assigned for October 23, 2019

"Tabata" - Plank Holds, Jumping Squats, Superman Holds and Walking Lunges : 8 x 20 secs / 10 secs

Tabata Plank Hold Tabata Jumping Squat Tabata Superman Hold Tabata Walking Lunge The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

*Seconds for plank holds and superman holds counted as reps. Aim to go unbroken on the holds. Go for broke on the squats and the lunges.

View Results (0)
3 RFT: Dumbbell Push Press, Dumbbell Front Squats and Double Unders

3 rounds for time of: 15 Dumbbell Push Press, pick load 15 Dumbbell Front Squats, pick load 50 Double Unders

View Results (0)

Strength:

3 RF-ME: Bench Press, Double Kettlebell Floor Press, Sit Throughs and 2 more

3 rounds of: 5 Bench Press, pick load 5 Double Kettlebell Floor Press, pick load max rep Sit Throughs, 15 secs max rep Strict 6 Count Burpees, 30 secs max rep Sit Throughs, 15 secs max rep Ball Slams, pick load, 1 min Rest 2 mins

The goal is to stay at the same weight across on all sets of the bench press and floor press today. You should also be moving directly from the bench to the floor press. Your bodyweight and ball slam intervals are meant to be consistent work where you don't red line and stop, cruise at an uncomfortable pace and stay their through your efforts.

View Results (0)

Conditioning:

Every 3 mins for 12 mins: Bike Calories, Box Jumps and Handstand Holds

Every 3 mins for 12 mins do: 15/12 Bike Calories 12 Box Jumps, 30/24 in Handstand Hold, 30 secs

View Results (0)

Nothing assigned for October 23, 2019

Strength 1:

Front Squat : 2 Rep Max

Record your best Front Squat 2 rep max lift. Only include the heaviest 2 rep, do not include sets prior to it.

Work up to a 2RM.

View Results (0)

Strength 2:

Alt EMOM 16 mins: Wall Balls and Rope Climbs

Every 1 min for 16 mins, alternating between: 10 Wall Balls, 30/20 lbs 2 Rope Climbs

View Results (0)

Work Capacity:

2 RFT: Unbroken Double Unders, Box Jump Overs and Bar Muscle-ups

2 rounds for time of: 40 Unbroken Double Unders 20 Box Jump Overs, 24/20 in 10 Bar Muscle-ups

View Results (0)

Core:

3 RFQ: Weighted Toes-to-bars and Reverse Hypers

3 rounds for quality of: 10 Weighted Toes-to-bars, pick load Rest 1:30 12 Reverse Hypers, pick load Rest 1:30

Reverse Hypers- AHAP

View Results (0)