Set #1 - 4 Reps @ 70%
Set #2 - 2 Reps @ 90%
Set #3 - 4 Reps @ 75%
Set #4 - 2 Reps @ 90%
Set #5 - 4 Reps @ 80%
Set #6 - 2 Reps @ 90%
4 Rounds:
21/15 Calorie Assault Bike (or 26/20 calorie row)
15 Toes to Bar
7 Squat Snatches (155/105)
Strength: "Back Squat Waves" Set #1 - 4 Reps @ 70% Set #2 - 2 Reps @ 90% Set #3 - 4 Reps @ 75% Set #4 - 2 Reps @ 90% Set #5 - 4 Reps @ 80% Set #6 - 2 Reps @ 90% Conditioning "Twinkle Toes"
4 Rounds: 21/15 Calorie Assault Bike (or 26/20 calorie row) 15 Toes to Bar 7 Squat Snatches (155/105)
0 Comments
Strength & Conditioning
800 Meter Run or Row 9 Hang Power Cleans (205/145) 21 Bar-Facing Burpees 800 Meter Run or Row 15 Hang Power Cleans (185/135) 21 Bar-Facing Burpees 800 Meter Run or Row 21 Hang Power Cleans (155/115) 21 Bar-Facing Burpees Friday Quickie
21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups -Rest 2 Minutes, Then- 18-12-6 Reps for Time Deadlifts (315/205 lbs) Box Jump (30/24 in) Conditioning
"The Chief" 5 3-Minute AMRAPs: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between each AMRAP. *I was asked for a short workout so here you go. Strength: Bench Press 5 Sets of Bench Press Start with a weight that is difficult to press for 10 reps. Increase weight each set and try to get as close as you can to 10 reps. Conditioning:
"Titanic" Part #1 3 Rounds: 1,000m Row 20 Burpees 3:00 Rest between rounds. At the finish of the third and final round, rest exactly 10:00 total. And move into... "Titanic" Part #2 For Time: 50-40-30 Sit-Ups 20/15 Calorie Assault Bike 4 Wall walks Strength 1: Pausing Snatch Pull 2 Sets of 2 @ 85% 3 Sets of 1 @ 95% *2-Second Pause - Below the Knee *2-Second Pause - Mid-thigh Strength 2: Pausing Back Squat On the 1:30 (every 90 seconds) x 6 Sets: 2 Pausing Back Squats 5 second pause in the bottom of each rep. Sets #1+2 - 65% Sets #3+4 - 70% Sets #5+6 - 75% Conditioning "Destiny's Child": 15-12-9: Power Snatch (115/85) Box Jump Overs (30"/24") ... Directly into... 15-12-9: Overhead Squats (115/85) Barbell-Facing Burpees Accessory Work: Body Armor (Optional)
3 Giant Sets: Max Strict CTB Pull-Ups 50' DB Front Rack Walking Lunge 200 Meter Sled Pull Rest 2:00 between. Athlete's choice on loading. Strength: 3 Giant Sets of: 7 Romanian Deadlifts (RDL) (Instructional video at bottom) 7 Deadlifts 21 Weighted Sit-Ups Rest 1:30 between sets. * With the RDL, once you pick the weight up, you do not return to the floor until the set is finished. Go down only to the mid-shin. Conditioning: "Wreck Yourself" For Time: 800m Wreckbag Run 3 Rope Climb (or 9 strict pull-ups), 9 Squat Cleans (115/75) 800m Wreckbag Run 5 Rope Climbs (or 15 strict pull-ups), 15 Squat Cleans (115/75) 800m Wreckbag Run 7 Rope Climbs (or 21 strict pull-ups, 21 Squat Cleans (115/75) *Wreckbag = Sandbag Decompression Day (Just a quick METCON)
15 Min Amrap 6 Hang Cleans (135/95) 8 Front Rack Lunges (135/95) 12 HR Push Ups/12 Abmat Situps *rd 1 push-ups *rd 2 sit ups *rd 3 push-ups *rd 4 sit-ups And so on... Strength: Deadlift On the 2:00 x 6 Sets: 0:00 - 2:00 Set #1 - 3 Deadlifts 2:00 - 4:00 Set #2 - 1 Deadlift 4:00 - 6:00 Set #3 - 3 Deadlifts 6:00 - 8:00 Set #4 - 1 Deadlift 8:00 - 10:00 Set #5 - 3 Deadlifts 10:00 - 12:00 Set #6 - 1 Deadlift Conditioning "Doorbell" 3 Rounds: 15/10 Calorie Assault Bike 10 Burpee Box Jump Overs (30"/24") ...Directly into... 3 Rounds: 12 Dumbbell Deadlifts 9 Dumbbell Front Squats 6 Dumbbell Push Jerks Rx Dumbells - 80's/55's (Don't get hung up on this, just go heavy) Accessory Work: "Midline"
Not for Time: 30 GHD Sit-Ups 40 Hollow Rocks 50 AbMat Sit-Ups Strength/Conditioning Combined
"Tres Leches" 0:00 - 10:00 "Tres Leches" Part #1: 30 Clean and Jerks (185/135) *if you finish in 5 min., you get to rest for 5 min. **if you don't finish, stop at 10:00 and move on to part 2. 10:00 - 20:00 "Tres Leches" Part #2: 30 Deficit Kipping HSPU (6"/4") * Scale=40 Deficit Pushups (Guys on a 45 and 25 stacked, ladies on a 45) ** Chest all the way to the floor, full extension at the top 30 Bar Muscle-ups * Scale = 30 pull-ups + 30 ring dips On the 20:00... "Tres Leches" Part #3: 1 Mile Run Track all three completion times. Score for the day is the sum of the three. Every second counts. |
AuthorCrossFit BCSO Categories
All
|