Search Results for: performance

A. Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (high hang, mid-thigh, from the floor) Rest as needed Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. B. For time: 40/30 Calories of Assault Bike (or Rowing) 30 Power Snatches (115/75 lbs) 20 Toes to Bar

For time: 50 Kettlebell Swings (24/16 kg) 40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs) 30 Burpees 20 Dumbbell or Kettlebell Thrusters (24/16 kg) 10 Bar Muscle-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with Farmer’s Carry 50 Kettlebell Swings

A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – Muscle-Ups x Max Reps in 45 seconds (OR 60-90 seconds of muscle-up skill progressions) Station 2 – Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3 – L-Sit Hold x 45…

A. Every 2 minutes, for 14 minutes (7 sets): Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3 reps @ 85% *Set 7…

A. Every 2 minutes and 30 seconds, for 20 minutes (8 sets): 2 Clean Lift-Offs + 1 Power Clean (for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor) B. Five rounds for time of: 20…

“Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must…

A. Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees (recommended weights 135/95 lbs) B. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds

A. Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 If you achieve 5 successful reps, increase the load in the next set. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar

A. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Rest until relatively recovered, and then… B. Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each…

Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 40 Double-Unders 20 Chest-to-Bar Pull-Ups