Author: wody

On the Minute for 20: Odd Minutes – 5 Overhead Squats @ 40/30 Even Minutes –Max Double Unders Core 100 Reps

AMRAP 7: Back Squat 20 Reps (60/40) 20 Reps (80/60) Max Reps (100/80) -3 Minute Rest- AMRAP 7: Push Press 20 Reps (50/30) 20 Reps (60/40) Max Reps (70/50) -3 Minute Rest- AMRAP 7: Hang Power Clean 20 Reps (50/30) 20 Reps (50/40) Max Reps (60/50   Post weights,times and reps below!!!!

Conditioning Day!!! 3 Rounds For Time Sprint 600 Meters 12 Bar Touch Burpees 21 Swings 24/16 Core 100 ab reps…..you choose the exercise.   Post loads,times and reps to comments section below!!!!  

Because of the aggressive nature of the Deadlifts been done all in a row we will be breaking down the reps into more structured sets to ensure that all members stay consistent with there technique and not put any unnecessary pressure on lower back. Complete as many rounds and reps as possible in 13 minutes…

15 Minute Of Max Rounds 5 Toe To Bar 10 Hand Release Push Ups 15 Full Swings   Gun Show To Finish!!!!   Post Rounds To Comments!!

WORKOUT 13.2 MEN – Complete as many rounds and reps as possible in 10 minutes of: 52.5Kg Shoulder to overhead, 5 reps 52.5Kg Deadlift, 10 reps 15 Box jumps, 24″ box   WOMEN – Complete as many rounds and reps as possible in 10 minutes of: 35Kg Shoulder to overhead, 5 reps 35Kg Deadlift, 10…

Weightlifting Wednesday Double Under Practice Back Squat 10 – 8 – 6 – 4 – 2 Rest 2:00 between sets, building in weight on each. Max Rounds In 10 Mins: 10 Wallballs (8/6) 10 Explosive Box Jump 24/18 Post Loads and Scores to Comments.

Every Minute on the Minute x 12: 2 Rounds of… Minute 1 – 5 Power Snatches (42.5/30) + 10 Knee To Elbow Minute 2 – 200m Sprint Minute 3 – 5 Power Clean +(42.5/30) 10 Knee To Elbow Minute 4 – 200m Sprint Minute 5 – 5 Thrusters (42.5/30) + 10 Knee To Elbow Minute…

Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups Men use 20kg Women use 15kg

Alternating On-The-Minute x 21: Minute 1 – 200 Meter Run Minute 2 – 12 Box Jumps 24/20 Minute 3 – 7 Power Cleans (50/35) + 30 Double-Unders   Gun Show To Finish!!!!