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Push Press

Build to a heavy single, then do

5 @ 80%

5 @ 75%

AMRAP @ 70%

 

5 Rounds

12 Deadlifts (185/125)

10 Bar Over Burpees

Rest easy…we’re back online!! 🙂

 

Every 2 minutes for 6 minutes

1 set of max pull ups (minus 2-3 reps)

 

AMRAP 18

60 Double Unders

20 Wallballs

10 Tire Flips

5 Dball Over the Shoulder

Weighted Lunges

4 x 12

 

3 RFT

400m Run

12 Hang Power Cleans (185/125)

18 TTB

Nicole
AMRAP 20
400m Run
Max Rep pull ups

50 Curtis P @ 55% BW

– 1 Power Clean

– 1 Lunge with each leg

– 1 Push Press

EMOTM 20
1. 12 CAL Row
2. 10 TTB
3. 8 Thrusters (115/85)
4. 30 seconds of double unders

Helen
3 RFT
400m Run
21 KBS (53/35)
12 Pull Ups

Diane

21-15-9

Deadlifts 225/155
Handstand Push Ups

3 RFT
800m Run
150 Double Unders

EMOTM 12
Snatch – build to a heavy single for the day, not max
Ladder 8
2 OHS (95/65)
2 Pull Ups
4 OHS
4 Pull Ups
6 OHS
6 Pull Ups
ETC….

Every 3 minutes for 15 minutes do
1 Deadlift. Build to 1RM.
Not for Time:
4 Rounds
12 Sumo Deadlift High Pull (95/65)\
5 – 10 strict pull ups

Every 3 minutes for 15 minutes do
1 Front Squat. Build to 1RM
AMRAP 12
10 1-arm KBS with each arm (35/26)
10 Wallballs (30/20)

12 RFT
8 Clean & Jerks (115/85)
8 TTB

“Barbara”
5 Rounds, rest 3 minutes between each round
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Every 3 minutes for 15 minutes
Deadlift
Set 1: 9 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 reps
8 Rounds for max calories
:30 Second Row Sprint
1 minute rest

Every 3 minutes for 15 minutes
Front Squat
Set 1: 9 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 reps
AMRAP 10
10 Power Cleans (115/80)
30 Double Unders

For Time
9, 15, 21, 15, 9
Thrusters (95/65)
KBS (70/53)
Not For Time:
10 Rope Climbs
*Legless if able

Amanda
9, 7, 5
Muscle Ups
Squat Snatches (135/95)

15 minutes to build to a heavy
Set of 3 Hang Power Cleans
For Time:
30-20-10
Wallballs (30/20)
Burpee Box Jump Overs – 20″ box

Every 3 minutes for 15 minutes
Deadlift
Set 1: 10 reps
Set 2:   8 reps
Set 3:   6 reps
Set 4:   4 reps
Set 5:   2 reps
Not For Time:
4 Sets
8 Narrow Grip High Pull (85/55)
10 Cossack Squats **If full ROM hold light KB.

Every 3 minutes for 15 minutes
Front Squat
Set 1: 10 reps
Set 2:   8 reps
Set 3:   6 reps
Set 4:   4 reps
Set 5:   2 reps
3 RFT
400m Run
10 KB Push Press Right Arm (53/35)
10 KB Push Press Left Arm
10 KB Swings

2 RFT
100 Double Unders
80 Air Squats
60 Push Ups
40 Pull Ups
20 TTB

Nate
AMRAP 20
2 Muscle Ups
4 HSPU
8 KBS (70/53)

Shoulder Press
Build to a heavy single
then do:
AMRAP 14
8 Box Jumps
6 TTB
4 Push Jerks with press weight
2 Rope Climbs

Every 2 minutes for 16 minutes do
3 Deadlifts
Not For Time:
4 Sets
12 Overhead Walking Lunges w/axle bar (115/75)
12 Ring Dips

Every 3 minutes for 18 minutes
2 Front Squats
6 Rounds
250m Row Sprint
Rest twice as long as it took to row

For Time
100 KBS (70/53)
Every time you drop the KB do:
15 GHD or 30 Abmat Situps
250m Run
Not For Time
3 Sets
5 – 10 Strict Pull Ups
10 Cossack Squats

AMRAP 20

1 Snatch (155/105)

2 Muscle Ups

3 Box Jumps

4 HSPU

5 RFT

20 Push Ups

40 Air Squats

60 Double Unders

Every 2 minutes for 16 minutes do
3 Deadlifts
4 Sets
5-10 Strict Pull Ups
10 Narrow Grip High Pull (70/50)