3 min AMRAP KBS 1.5 -67 reps

3 min Active Rest “jump rope”

3 min AMRAP Box Jump 20″ -62 reps

3 min Active Rest “jump rope”

3 min AMRAP KB Push Press 1.5 -63 reps

3 min Active Rest “jump rope”

Reset Clock:

800m Run for Time -4:38

Anyone caught not jumping rope during active rest will be penalized 10 Burpee’s!!!

Shitty run time, but I was happy about the number of reps I was able to do.
Must work on running.

For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)
-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

Damn those OHS!

3 Shoulder Press on the minute for 9 minutes at 60% @45#

Rest 5 min:

8 Rounds of Max Reps

20 sec Push Press 75/45

10 sec Rest

20 sec Alternating Jumping Lunges

10 sec Rest

215 reps My legs were killing me!

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

110/100

3 min AMRAP KBS 1.5/1pood

3 min Active Rest “jump rope”

3 min AMRAP Box Jump 20″

3 min Active Rest “jump rope”

3 min AMRAP KB Push Press 1.5/1pood

3 min Active Rest “jump rope”

Reset Clock:

800m Run for Time (sub 1000m row)

Anyone caught not jumping rope during active rest will be penalized 10 Burpee’s!!!

4:02 for 1000m row

3 min AMRAP KBS 1.5/1pood

3 min Active Rest “jump rope”

3 min AMRAP Box Jump 20″

3 min Active Rest “jump rope”

3 min AMRAP KB Push Press 1.5/1pood

3 min Active Rest “jump rope”

Reset Clock:

800m Run for Time

Anyone caught not jumping rope during active rest will be penalized 10 Burpee’s!!!

160 Reps

3:50 for 800m run

120 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Snatch power jerk + overhead squat (OHS) – 15 x 1+2 @ 65%+ 1RM OHS, go every 90 seconds. Start @ 65%, move up on weight every 2 to 3 lifts if moving well on all lifts, otherwise stay with the same weight.
35 37.5 40 42.5 42.5

B. Clean and jerk – Build up to your 8th barbell load on part C
40 42.5 45 47.5 50 52.5 55 57.5

C1. Clean and jerk ascending ladder with 20 DU buy in, Go every 75 seconds
Every 75 seconds, move up in weight each 75 seconds
20 double unders + 1 clean and jerk @ (weights below)
40 42.5 45 47.5 50 52.5 55 57.5

REST 5 minutes
C2. Repeat the ladder from beginning but without double unders
40 42.5 45 47.5 50 52.5 55 57.5

You must be able to complete at least 8 steps in the ladder. If the weights are too heavy for that, extend the ladder downwards to a starting weight that allows you to do this.

2.Strength
A. Front squat
A1. Build to a heavy triple (3) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 85+% A1, rest 3 minutes between sets. Start @ 85% of A1, add load on each set

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

5 minute improvement. Still not happy with my time.

120 min
WU for 10 min
Skill: MU practice for 15 min
Progressions
MU x 4 reps

1.SPP (Skill)
A1. Overhead squat @ 40-50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > kipping HSPU @ 10 kg plates, max reps in 40 seconds > 8 reps
A2. (Chest to bar) Pull up – 1 x max repetitions in 30 seconds, rest as needed before A3 > 10 reps

B. 10 to 12 minute EMOM, alternating minutes > 12 min
(1) – Overhead squat @ 40-50% 1RM > HSPU @ 10 kg plates x 4 reps
(2) – (Chest to bar) Pull up > 5 reps
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 17, A3 – 22) = (6 OHS, 8 PU, 11 GHD sit up, rotating minutes)

2.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2 (aim to be last week)
A1. Deadlift > not done > GHD hip extension 3x8x10 kg
A2. Push press – 3 x 3, rest 2 minutes before A1 > shoulder press
3x3x30 kg 3x5x25 kg
B. not done

3.SPP (Conditioning)

B. 3 rounds for time
10 squat cleans @ 92.5/65kg (205/145lbs) > 3 rope climb
30 GHD sit-ups
60 double unders
Time cap. 12 minutes
158/181

4.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

3 min AMRAP KBS 1.5/1pood

3 min Active Rest “jump rope”

3 min AMRAP Box Jump 20″

3 min Active Rest “jump rope”

3 min AMRAP KB Push Press 1.5/1pood

3 min Active Rest “jump rope”

Reset Clock:

800m Run for Time

Anyone caught not jumping rope during active rest will be penalized 10 Burpee’s!!!

180 Reps

4:18 secs for 800m run. A little disappointed in run time, but oh well.