Thursday Sep 22nd, 2016

September 22, 2016 / By j0ssy

 

Don’t miss out on this fun partner workout!
 
2 rounds for time of:
 
-11 rope climbs (use 3 rope rows for 1 rope climb)
-200m partner carry (scale: team carries 45 lb plate )
-33 power cleans (135/95)
-400m partner carry
-55 front squats (135 /95)
-66 burpees w/ 1 additional pushup at the bottom. (scale:omit the push-up)
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Wednesday Sep 21st, 2016

September 21, 2016 / By j0ssy
12 Rounds
-1 min row
-1 min rest
Track highest and lowest meters.
 
 
Emom for 12 minutes
 
Minute 1- max L-sit or seated leg lift hold, or compression lifts
Minute 2- 60 sec plank hold.
Minute 3- 30 sec chin over bar hold (use a band to scale)
Minute 4-30-60 sec handstand hold (against wall or complete 2 wall walks); use this time to practice handstands
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Tuesday Sep 20th, 2016

September 20, 2016 / By j0ssy
For 18 minutes
Every 90s perform
-1 clean + jerk
Get as heavy as possible
 
 
Five rounds for time (155/110) of:
-12 Deadlift
-9 hang power clean
-6 push jerk
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Monday Sep 19th, 2016

September 19, 2016 / By j0ssy
Partner carry and fireman carry practice
(For those unable to carry, then practice with a sandbags)
 
Partner wod:
4 rounds:
-30 pull-ups
-40 cal row
-50 wall balls (20/14lbs)
-60 kettle bell American swings (54/35lbs)
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Sunday Sep 18th, 2016

September 18, 2016 / By j0ssy
Clean Lift Off
 
4 x 4 @ 80% clean
-straps recommended
-2 second pause at launch position/rep
 
10 minutes to work up to a heavy power clean. Search for 1RM
 
Amrap for 15 minutes (teams of 2): all teammates run at the same time and a teammate may start on the bar whenever they get back. You don’t have to pace together. Strategize this accordingly.
-400m run
-30 power clean (155/105) (only 1 partner working at a time)
-400m run
-20 power clean (185/125)
-400m run
-Amrap power clean (205/145)
-team chooses weights to incrementally increase; scale as needed
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