Open 15.4
Part A: Bench Press - 1x8 60% and 1x6 at 65%, 3x5 at 70%, 2 x 5 at 75%
Superset with one set of empty bar biceps curls for 12-20 reps
Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
306 Turns 10 years old!
Part A: All strength work to be done on the 2:00 mins
A: Squats 1x8 at 60% and 1x6 at 65%, 3x5 at 70%, 2x5 at 75%
Superset with One arm DB rows (heavy) 4x8
Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb/14lbs
30 cleans, 135/95 lb.
20 muscle-ups
Opne 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/35 pound Snatch, 30 reps
30 Burpees
135/65 pound Snatch, 30 reps
20 Burpees
165/95 pound Snatch, 30 reps
10 burpees
215/125 pound Snatch, as many reps as possible
* coach's notes - set your athletes weight ideally as 40%, 60%, 80% and 100%
Open 12.1
Part A:
Plank 2 minutes
Hollow body Hold 30 sec
Rest 1 minute
x 3
Part B:
Complete as many reps as possible in 7 minutes following the rep scheme below:
95/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
95/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
95/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Thanks HQ
Benchmarks x 3
18.1
Building better boulders
Strength Day Week #3
Can you feel it build?
The EMOM to end all EMOMs
We should of went to brunch!
The Sinclair
19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.