Your workout of the day!
3 5-minute rounds for max reps at each station:
From 0:00-1:00 HR pushups
From 1:00-2:00 20 burpees then double unders
From 2:00-3:00, 35/20-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35/20-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
Use a challeging weight, up to 90% of 1RM. No misses.
Use a challeging weight, up to 90% of 1RM. No misses.
https://www.youtube.com/watch?v=iDV8r5u6En0
Max Height Box Jump
5 x 3 max height
Use a challenging weight, aim for 75-85%
21-15-9
Box Jumps 30 / 24
Med Ball Situps 20/14
Last done on 9/5
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups
In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008
To learn more about Gator click here
15 minute AMRAP:
12 T2B
9 Overhead Squats 95/65
200m on Rower
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts, 185/115
20 power cleans, 185/115
10 front squats, 185/115
Post lightest weight used for EMOM to comments
EMOM 14
odd) 1 Hang Cleans @ 80%
even) 3 Push Presses from rack AHAP
Post heaviest set of 5 to score
5 Rounds
5 Double KB Swings 53/35
5 Burpee Box Jumps 24/20
Rx+
72/53, 30/24
Death by push press 155/105
15 minute AMRAP:
30 Ring Rows
30 Air Squats
30 Power Cleans 95/65
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155/105-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155/105-lb. clean and jerks
Power cleans acceptable
Post reps completed each round to comments.
