3/5
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%
Then rest two minutes before starting…
Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%
Focus on SPEED of the concentric!
B.
For time:
40 Wall Ball Shots (9/6 kg)
20 Burpee Box Jump-Overs
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes
4/5
Utomhustabata
5/5
A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
93/65 kg Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (70/47,7 kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
6/5
A
For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges
B
Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Power Cleans
9 Dumbbell Thrusters
Rest 90 seconds, and then…
Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks
9 Dumbbell Front Squats
Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets.
7/5
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
10 Overhead Squats (52/34 kg)
10 Burpee Box Jump-Overs
(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)
9/5
For time:
Run 1600 m 100/70 Calorie Assault Bike or 2000 Meter Row
Followed by. . .
Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders
Followed by. . .
Run 1600 m or 100/70 Calorie Assault Bike or 2000 Meter Row
