5 sets of 10 reps dumbbell bench press
*as heavy as you feel you can complete 10 unbroken reps
20 Min AMRAP of:
20 Front Squats (95/65)
20 Burpees
20 KB Swings (53/35)
20 Abmat Situps
Strength: "DBBP" 5 sets of 10 reps dumbbell bench press *as heavy as you feel you can complete 10 unbroken reps Conditioning: "Terrible Twenties"
20 Min AMRAP of: 20 Front Squats (95/65) 20 Burpees 20 KB Swings (53/35) 20 Abmat Situps
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Strength/Conditioning: "Big Sexy"
5 Rounds for time of: 6 Deadlifts, 275/205# 6 Burpees 5 Cleans, 185/135# 5 Chest-2-Bar Pull-Ups 4 Thrusters, 135/95# 4 Ring Dips In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, MS To learn more about Big Sexy click here Conditioning: "Happy Friday"
Buy In: 800m run -then- 7 Rounds of: 11 Handstand Pushups (scale = 16 pushups) 11 Burpees 11 pull-ups -then- Buy Out: 33 Shoulder Press (95/65) **30 minute time cap Conditioning: "Count-Down"
For Time: Round 1: 10-8-6-4-2 Hang Squat Clean Thrusters (95/65) *rest 30 seconds after each set (10 reps, rest 30 | 8 reps, rest 30 | 6 reps, rest 30 | and so on...) -then- Round 2: 10-8-6-4-2 Hang Squat Clean Thrusters (115/85) *rest 1 min after each set (10 reps, rest 60 | 8 reps, rest 60 | 6 reps, rest 60 | and so on...) -then- Round 3: 10-8-6-4-2 Hang Squat Clean Thrusters (135/95) *rest 90 seconds after each set (10 reps, rest 90 | 8 reps, rest 90 | 6 reps, rest 90 | and so on...) Score is total time including rest; 30 minute cap Strength/Conditioning: "Ugh!"
6 RFT 200 Meter Run 15 Abmat Situps 5 Deadlifts (275/195) 15 Abmat Situps Strength: "Stamina Squats" Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats (185/135) Even Minutes - 6 Back Squats (185/135) Conditioning: "Elizabeth"
For Time 21-15-9: Squat Cleans (135/95) Ring Dips (scale=count+10 [31-25-19]) Conditioning: "Nail Biter"
4 Rounds: 1 min. - Toes to Bar (scale=situps) 1 min. - Power Snatches 1 min. - Thrusters 1 min. - Calorie Assault Bike 2 min. - Rest Conditioning: "Fish out of Water"
For Time: 2K Row Directly into 10 Rounds of: 2 Power Cleans (185/135) 4 Bar-Facing Burpees 8 Alternating Pistols (scale=16 air squats) Strength/Conditioning: "Sugar Daddy"
For Time: 21 Deadlifts (225/155) 400m Run 15 Deadlifts (275/185) 400m Run 9 Deadlifts (315/215) 400m Run Conditioning: "Shake Weight"
3 Rounds of: 800m Run 30 Toes to Bar (scale=40 situps) 22 Alternating DB Snatches (50's/35's) |
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