DEADLIFTS & T2B 15min to 3RM deadlift for the day inside that 15min complete 5 sets of max T2B CONDITIONING For Time: 30 Deadlifts (225/155) 30 Box Jumps (24/20) 20 Deadlifts 20 Box Jumps 10 Deadlifts 10 Box Jumps + 10 Burpee $OUT 👊
WU/STRETCHING 2 Rounds 1min Pigeon/Quad (:30sec R/:30sec L) 1min Pigeon/Quad (:30sec L/:30sec R) 1min Up/Down Dog (:30sec each) 1min Samson (:30sec R/:30sec L) 1min Forward Fold 1min Straddle (:15sec R/:15sec L/:30sec M) CONDITIONING 5 Rounds NOT for Time: 12/8 Calorie Bike 8 G2O (95/65) 12 Wallballs 16 Push-ups 20 Weighted Sit-ups
GYMNASTICS/SHOULDER STAMINA AMRAP 15 50 Band Pull Aparts 10 Second Handstand Hold + 5-10 HSPU 50 Double Unders / 1min practice CONDITIONING 5 Rounds 1min Calorie Row 1min KBS (AHAP) 1min Burpee Box Step Ups 1min Rest
POWER CLEAN PRIMER 10min to best 3 Position (pockets, knees, floor) Power Cleans. Build in weight. POWER CLEAN 8min to 2RM (touch and go) for the day. CONDITIONING For Time w/partner 21-15-9 Power Cleans (115/85) Lateral Burpees Cash out w/ 800m Row As soon as P1 completes 21-15-9 and starts 800m row, P2 will begin Read more about Tuesday 10.27.20[…]
BACK SQUAT Starting at 50-60% of 1RM build thru: 10-8-6-4- and then establish a heavy 2 set for day. CONDITIONING AMRAP 20 w/partner 30 Thrusters (75/55) 30 Box Jumps (24/20) 30 T2B One partner works at a time, split reps equally.
STRICT PRESS + BAND PULLS 4 Rounds: 12 Strict Press (AHAP) + 50 Band Pull Aparts CLEAN & PRESS COMPLEX + T2B 4 Rounds: 1 Power Clean + 2 Push Jerks + 1 Split Jerk + Max T2B Build to Heaviest Complex CONDITIONING AMRAP 8 3-6-9-12-15… Wallballs (20/14) Power Cleans (115/85)
ACTIVE RECOVERY DAY 6 Rounds NOT for Time: :45sec Bike or 200m Run 20 Sit-ups 15 Push-ups 10 Box Jump Overs KB/DB E80 Farmers Lap
SNATCH COMPLEX 1 Hang Power Snatch + 1 Power Snatch + 1 OHS 15min to heaviest complex CONDITIONING 10 alt. RFT w/partner (5each) 10/8 Calorie Row 8 Power Snatch (95/65) 6 Lateral Burpees
GYMNASTICS + BODY ARMOR AMRAP 12 (ascending by 1’s on HSPU) 1 Strict HSPU + 1 Kipping HSPU 10 BB Bent Rows (115/75) 2 Strict HSPU + 2 Kipping HSPU 10 BB Bent Rows… and so on scale :20sec HS hold or Plank holds for HSPU CONDITIONING AMRAP 16 BUY IN: 800m Run 12 Box Read more about Tuesday 10.20.20[…]
FRONT SQUATS 1 Pause (3sec) F. Squat + 4 F. Squats 15min to heaviest complex CONDITIONING 14 RFT w/partner (7 each) 7 Thrusters (95/65) 7 Bar Facing Burpees 200m Run Follow the leader: as soon as P1 leaves to run, P2 starts thrusters.