Warm up: Bear crawl x 200 ft
Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)
Evens: Strict press x 3 + Push press x 2 + Jerk x 1
2. 3 Rounds for time of:
50 Kettlebell swings ( not too heavy )
25 Banded sit ups
The Strength world lost a legend today. If you didn’t know who KK was, watch these videos.
Warm up: 500 meter row / 20 air squats / 10 burpees
3 Rounds for time:
5 Power cleans @ 155 / 103
10 Muscle ups
4 Power clean and jerks @ 155 / 103
20 Calorie row / bike / run / ski
3 Hang cleans @ 155 / 103
30 Box jumps @ 24 / 20″
2 Clusters @ 155 / 103
40 Mountain climbers (single count)
1 Cluster + jerk @ 155 / 103
Anyone Remember this? Old School.
Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8
Every 2 minutes for 32 minutes:
Rounds 1 – 4:
2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps
Rounds 5 – 8:
1 Power snatch (heavier) + 10 Handstand pushups + 5 Box jumps
Rounds 9 – 12:
1 Snatch + 5 Muscle ups + 5 Kneeling squat jumps
Rounds 13 – 16:
1 Snatch ( heavier ) + 10 Handstand pushups + Box jumps
Who is this?
Warm up: 400 meter run / 10 overhead squats / 10 hang snatches / 10 GHR
2 Snatches (Go up in weight every 2 rounds and try to end the workout with about 80 – 85% of your max on the bar)
100 meter run
2 Muscle ups ( bar or ring) or 4 chest to bars or 6 pullups
100 meter run
Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5
2. Every 40 seconds for 10 sets: 1 Snatch
3. Every 50 seconds for 8 sets: The right # of toes to bar
4. Every 60 seconds for 6 sets: The right # of Muscle ups
5. Every 70 seconds for 4 sets: 20 Lateral bar jumps
Warm up: Group warm up
JOHNSON U.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan.
He is survived by his wife, Durinda. First posted July 9, 2010 |
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Complete as many rounds as possible in 20 minutes |
Warm up: Empty bar work
1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch
6 Muscle ups / 12 Pullups
2. For time:
Run 400 meters with something
* Sand bag, med ball, kettlebell, plate, yoke, small person, etc.
Run 400 meters
3. Accumulate 3 minutes of L- sit
Warm up: 2 minute run / bike / row / jump rope etc. / 15 GHSU / 15 GHR
2. Every minute on the minute for 16 minutes:
Minutes 1 – 4: 5 Thrusters + 5 Pullups
Minutes 5 – 8: 5 Power cleans + 5 Toes to bar
Minutes 9 – 12: 4 Thrusters + 4 Chest to bar pullups
Minutes 13 – 16: 4 Power cleans + 4 Muscle ups
Warm up: 2 rounds of 100′ lateral shuffle / 50′ bear crawl / 50′ crab walk
” Foreplay”
14 rounds for time of:
2 Muscle ups
7 Deadlifts @ 135 lbs
14 Lateral barbell jumps (double count)
Warm up: Run / Banded good mornings / Glute ham sit ups
2 Deadlifts + 6 Box jumps
2. 11.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110lbs / 50kg)
10 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (75lbs / 35kg)
10 Muscle-ups
