Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If...
2 Person Team: 1000m Row 50 Sit ups 750m Row 50 Sit ups 500m Row 50 Sit ups 250m Row 50 Sit ups *Athlete 1 rows 1000m then does 50 sit ups, when they come off the rower, athlete 2 gets on. Athlete 1 rests after the sit ups until athlete 2 gets off...
E2M x 5 Back Squat 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% For Time: 40 Wall Ball 20/14 30 Alt. Pistols 20 Wall Ball 20/14 10 Alt. Pistols *No RX+ on Wall Ball Accessory work: Superset 4 x 50m DB/BB Farmers Carry 4 x 10-12 BB Glute bridge/Hip thrust 7pm Oly: Snatch...
TABATA: C2B Pull ups :1 Rest Sit-ups :1 Rest DB Push Presses :1 Rest Hip extensions :1 Rest Jumping Back Squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. RX = 35/20, 75/55 Accessory work: Superset 4 x 10-12 Bench Press 4 x 10-12 BB/Pendley Row...
Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and...
E5M x 4 40 Double unders 30/25 Calorie Row 20 KB Swings 53/35 10 Burpees Accessory work: Crossover Symmetry 7pm Oly = Snatch...
E2M x 6 1 Back Squat *65, 70, 75, 80, 85, 90% 3 Rounds: 30 Wall Ball 30/20 15 T2B Accessory work: Single leg RDL’s 8-8-8-8 (each leg) GHD Hip ext 4 x 10-20...
:16 AMRAP 20 Suitcase carry DB Walking Lunge (alternate arms after 10 reps) 20′ Handstand Walk 20 DB Goblet Squat 20 Alt. DB Snatch RX Dumbbell: 50/35 HS Walk scale options: - HS Kick up w/30 Shoulder Taps - Wall walk hold w/30 Shoulder Taps - Plank Position w/30 Shoulder Taps Accessory work: 4 x 10...
E2M x 6 1 Front Squat *65, 70, 75, 80, 85, 90% For Time: 400m Run 10 Back Squats 225/155 200m Run 50 Air squats 200m Run 10 Back Squats 225/155 400m Run Accessory work: BB Glute Bridge 8-8-8-8 GHD Sit ups 4 x 10-20...