A.) Deadlift
5 @ 65-70%
3 @ 75-80%
1 @ 85-90%
B.) Every 2 Minutes On The Minute (10 Minutes)
1 – Deadlift @ 90-95%
C.) AMRAP for 10 Minutes
10 – Kettlebell swings (53/35)
10 – Box Jumps (24/20
10 – Hand Release Push Ups
Game on girls! The trick is, you need to drink a few beers and have a few jello shots before you try the 4 person plank ladder. And you need to have a good solid base… thanks Manny.
A.) 5 Sets of:
Power Clean & Jerk 1.1 (10 second rest between reps)
res 2-3 minutes between sets
B.) 3 Sets Each for Time of:
6 – Ground to Overhead (@ 75% 1RM)
12 – Box Jump Overs (24/20)
24 – Kettlebell Swings (53/35)
50 – Double Unders
Rest 3 Minutes between sets
That’s better!
A.) Three sets of:
25 – Double Unders
10 – Strict Pull Ups / Chest to Bar Pull Ups / Muscle Ups
30 Second Handstand Hold / 20′ Handstand walk
B.) Three Rounds Each for Time:
800 Meter Run
10 – Squat Clean (@65% 1RM)
16 – Walking Lunge (with bar in front rack, same weight)
Rest 6 Minutes
Here is what we do when we finish our warm up early and we’re bored!
Hey! I think we can get 3!
Sweet! Might as well go for 4!
Things are starting to go terribly wrong!
The aftermath!
A.) Every 2 Minutes On The Minute for 16 Minutes:
2 – Hang Power Snatch
B.) 15 Minute AMRAP:
2 – Deadlift (@50% 1RM)
2 – Box Jump (24/20
Run 100 Meters
… +2
Each round add 2 reps to the Deadlifts and Box Jumps but only run 100 meters. See how far you can go in 15 Minutes.