Your workout of the day!
1 Squat Snatch + 1 Squat Hang Snatch EMOM for 12 minutes .
Work up in weight over the first 6 rounds. Hold at a consistent weight for the 2nd 6. Post weight used for last 6 to WODIFY.
7 Rounds, rest 1 minute between each round:
5 Deadlifts 225/145
5 Burpees over the bar
AMRAP x 8 MINUTES
75 Double Unders
10 DB Snatches, Alternating (50/35)
8 Box Jump Overs(24/20)
-Rest 1:00-
AMRAP 6 x MINUTES
50 Double Unders
8 DB Snatches, Alternating (50/35)
6 Box Jump Overs (24/20)
-Rest 1:00-
AMRAP 4 x MINUTES
25 Double Unders
6 DB Snatches, Alternating (50/35)
4 Box Jump Overs (24/20)
FINISHER
UPPER BODY PUMP
3 SETS
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl
-Rest As Needed b/t Sets-
3 Reps E90 for 12minutes (8 rounds)
Go for a 3RM. Post heaviest weight to WODIFY.
On a Tabata Clock
4 rounds a) Strict C2Bs
Rest 1 min
4 rounds b) HR Pushups
Rest 1 min
4 rounds c) V-Ups
Score reps tabata style. Lowest reps of each of the 4 rounds goes towards your final rep score.
Example:
C2Bs: 10-5-3-3, your score is 3
Compare to 16APR19
We are now entering week 8 of our post open cycle! Extra is back after a brief 1 week hiatus after the holiday weekend. This will be the most difficult week of extra so far. We have this week and one more week of this cycle before we return to testing. See you in the gym!
For time:
Run 1 mile (Memorial Day Route)
21 cleans
15 thrusters
Run 1/2 mile
15 cleans
12 thrusters
Run 1/4 mile
9 cleans
9 thrusters
♀ 95 lb. ♂ 135 lb.
Death by back squats. Every 2 minutes /
Rx: 185/115
Rx+: 255/165
10 min AMRAP of:
10 Burpees
10 C2B Pull-Ups
10 Reverse Burpees (aka candlesticks with jump)
10 Clapping Push-Ups
10 Air Squats
Last done 4JAN19
6 Rounds for calories
Minute 1: TGU 2/2 (53/35 or 72/53 Rx+)
Minute 2: 15 Kettlebell Swings
Minute 3: 20 Alternating Step – Ups 24/20
Minute 4: Max Calories Bike or Rower
Minute 5: Rest
OPTIONAL FINISHER
3 SETS
20 Weighted Shoulder Lift-Offs
-Rest :20-
20 Hip Lifts
-Rest as Needed-
Every 2 minutes for 16 minutes:
2 Cleans + 2 Front Squats + 2 Jerks
Get progressively heavier for the first 4 rounds, hold weight constant for last 4.
For time:
21-15-9
Wall Balls 20/14
T2Bs
6 minute time cap
10m EMOM
odd) 12/10 calories row
even) 5-4-3-2-1 deadlift
(plan deadlift weights accordingly, post final weight lifted)
For time:
50 Situps, 25 Cals on Rower, 10 Deadlifts 275/185
40 Situps, 20 Cals on Rower, 8 Deadlifts
30 Situps, 15 Cals on Rower, 6 Deadlifts
20 Situps, 10 Cals on Rower, 4 Deadlifts
10 Situps, 5 Cals on Rower, 2 Deadlifts
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Strongman Saturday
In teams of 3.
Partner 1 does AMRAP
Partner 2 Rests
Partner 3 Static Hold
Switch when partner completes one round of AMRAP.
5 minutes on at each station, 5 minutes off in between.
Station 1 – inverted facing wall
10 Fat Bar Deadlifts 225/185
10 Burpees over the bar
Station 2 – bar hang
15 Sandbag/Stone Shoulders 150/100
15 Calories on Rower
Station 3 – plank
200m Farmers Carry with 2x 70/50 DBs or 72/53kbs
Station 4 – squat
20 Calories on Bike
