Clean and Jerk 5 sets: Clean + Front Squat + Split Jerk - No higher than 85% clean and jerk 5 Rounds For time: 10 Thrusters (95/65) 5 Strict Toes to Bar
Push/Pull 4 sets: 10 Dips 10 Hang Power Cleans, climbing CFA Baseline Tester 1 AMRAP 12 Minutes 15 Kettle Bell Swings (53/35) 15 Burpees 15 Abmat situps
Sumo Deadlift 4 sets of 6-8 reps, climbing in weight. Tempo of 3111. Every 3 Minutes x 4 Rounds: 8 Cross Body Single leg deadlifts per leg w/ single dumbbell . 20x1 tempo 5 Box Jumps (36/30)
Every 5:00 x 9 rounds Run 400m 10 pull-ups 15 push-ups 20 squats
For time: 30 Box Jumps (30/24) 60 toes to bar Row 90/75 cal
You only get one bucket.
In a world where we see too many people overdoing everything and spreading themselves way too thin, this is a much overdo post. You don't have multiple energy reserves. You can't separate work stress from sleep stress from digestive stress from fitness stress. You only get one "stress bucket." Let's…
5 Sets: Snatch High Pull + Snatch For time: 100 Push Press @ 50% 1rm
Are you training? Or just working out?
Because there is a difference. You can go to the gym 5-6 days a week and "workout" and feel great. It can be your you-time and you'll probably gain and maintain an awesome level of fitness compared to the general population. However, you won't reap the same results as someone…
Every 5:00 x 6 Rounds Row 500m 30 double unders 10 burpees
Sumo Deadlift 4 sets of 8-10 reps, climbing in weight. Tempo of 3111. Every 3 Minutes x 4 Rounds: 8 Single leg deadlifts per leg w/ single kettlebell. 20x1 tempo 5 Box Jumps (36/30)