Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2
Sets: 4 – 6: Back squat x 2 + 4 Broad jumps + Back squat x 2
* The jumps should be close to max effort. Jump high, jump far.
2. For time:
30 Toes to bar
60 Wallballs
30 Toes to bar
Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
First 10 minutes:
Odds: Front squats x 2 reps
Evens: One power clean and jerk
Rest one minute and add some weights
Second 10 minutes:
Odds: Back squat doubles
Evens: One power clean
*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.
2. For time:
30 Wallballs
60 Toes to bar
30 Wallballs
Warm up: 2 minutes of jump rope / 12 Burpees
NUTTS Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.
He is survived by his parents, Richard and Ethel Jane. First posted May 28, 2010 |
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For time |
Warm up: Jerk technique practice
Partner up with someone:
Start with a weight that is fairly challenging and do 1 power clean + 5 jerks
Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasing your reps back up to 5.
Example: 115 x 5 / 125 x 4 / 135 x 3 / 145 x 2 / 155 x 1 / 145 x 2 / 135 x 3 / 125 x 4 / 115 x 5
This pyramid will be done twice, you will have 30 minutes to complete 2 sets per partner.
2. For time:
20 Pullups
40 Wallballs
20 Pullups
Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds
2. As many rounds as possible in 4 minutes of:
2 Wollymockers
20 Situps
Rest 1 minute
As many rounds as possible in 4 minutes of:
10 Pullups
10 Thrusters @ 135 / 93
Rest 1 minute
As many rounds as possible in 4 minutes of:
10 Lateral barbell jumps
10 Power cleans @ 135 / 93
Warm up: 200 meter run / 30 ball slams
2. For time:
30 Sit ups
28 Wallballs
26 Double leg mountain climbers
24 Sit ups
22 Wallballs
20 Double leg mountain climbers
18 Sit ups
16 Wallballs
14 Double leg mountain climbers
12 Sit ups
10 Wallballs
8 Double leg mountain climbers
6 Sit ups
4 Wallballs
2 Double leg mountain climbers
Warm up: 300 meter row / 10 overhead squats / 10 Heaving snatch balance
For time:
1000 meter row
80 Wallballs
60 Burpees
40 Pullups
*Begin every minute including the first one with one heavy ass snatch
Warm up: Empty bar work
2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks
*This is a complex, do not put the bar down.
* This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may fail at.
2. For time:
20 Thrusters @ 50% – 60% of your final complex weight.
40 Pushups on the barbell
60 Wallballs
Warm up: Bentover barbell row x 15 / Plyo bench pushups x 15 /
2. 3 rounds for time of:
30 Wallballs – Every time you drop the medicine ball do 5 pushups.
300 Meter row
Warm up: 2 Rounds of: 100 ft high knees / 100 ft karaoke / 50 ft bear crawl
HILDY
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
