Strength: Clean – work to a heavy set of 3 Then, AMRAP 12 minutes of: Flutter kick Grasshopper Sit-ups Start with 1 rep of each. Next round perform 2 reps of each… And so on until the [...]
For time – 10-9-8-7-6-5-4-3-2-1, of: Curtis P* (95/65lb) Pull-up Tuck jump * Curtis P = Power clean, leave in front rack and lunge L/R, then push-press
Strength: Squat – work to a heavy set of 5 reps Then, every minute on the minute perform push-jerks (or push press) and hand-release push-ups. RX = 115/75lb. For the first minute, perform [...]
Strength: Pause bench – work to a heavy set of 3 Then, AMRAP 15 minutes of: Run 400m with med ball (20/16lb) 10/10 Kettlebell cleans 25m Lunge with plate locked out overhead (45/25lb)
“Painstorm” 40 minute AMRAP of: 200m run 5 Thrusters* Start the thrusters with an unloaded bar. Each round add 10 lbs to the bar. Score is number of rounds, max weight for the [...]
Strength: Deadlift – 15 minutes to determine your three rep max Then, for time: Run 400m Then perform three rounds of the barbell complex* Run 400m Then perform two rounds of the barbell [...]
