Open Workout 15.1. Complete as many rounds and reps as possible in 9minutes of: 15 Toes to Bar 10 Deadlifts 52.5/35 5 Snatches 52.2/35 At the 9minute mark: Open Workout 15.1A. 6 minutes to establish a 1RM Clean & Jerk:
A. In teams of two, with only one partner working at a time*, complete for time: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder to Overhead 400 Meter Run 100 DB Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform the 400 Meter Runs together and must stay within arms reach.
A. Five sets of: Unsupported Seated Strict Press x 5-6 reps (sit on a bench/box without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes B. Against a 2-minute running clock, complete: 250 Meter Row Hand Release Push Up x Max Reps Rest 2 minutes between sets and complete four sets. The […]
A.Every 2 mins for 12 minutes (6 sets) 6 x Back Squats (Target – Body Weight) 6 x Natural Leg Extensions B. Every 2 mins for 10minutes, (5 sets) 5 x Stiff Leg Deadlifts (Target – BW) 5 x Kneeling Glute Ham Raises C. 4 Rounds, for time: 10 x Jumping Lunges 60m Shuttle Sprint […]
A. Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ B. Four sets for max reps of Push Press Against a 2-minute running clock, complete: Run 300 Meters Push Press x Max reps(52.5/35 kg) Rest 2 […]
A. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 10 DB Thrusters (20/15 kg) Minute 4 – 12 x Pull Up – Chest-to-Bar Pull-Ups B. Complete as many rounds and reps as possible in […]
A. 3 Sets of : Close Grip Barbell Floor Press x 5-7reps rest 30secs Banded Row x 12-15reps rest 60secs B. Every minute on the minute x 5: 30second Handstand Hold C. For Time 3-6-9-12-9-6-3: HR Push Up Straight Leg Raise Perform 25 Double Unders in-between each set
A. For time: 1k Run 1k Row 1k Run B. For time: 50 x KettleBell Swings 24’/16′ 50 x Air Squats Open Extras. A. For time: 75 x Shoulder to Overhead 65/40k rest exactly 5mins then; B. 60seconds Max Calories Air Asshole or Row. This is an all out Max effort.
Workout of the Day In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 x Burpee Box Jump-Overs (24″/20″) 7 x Thrusters (60/40kgs) 7 x Chest-to-Bar Pull-Ups/Pull Ups Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete […]
A. Every Minute on the minute for 20minutes: Min 1 – Barbell Bent Over Row x 12-15reps Min 2 – 50m KB Farmers Carry – AHAP Min 3 – 45second Face Down Hollow Hold Min 4 – 20m Walking Lunge B. In teams of two, alternate sets to complete 3 each of: 10 x Power Cleans (50/35kgs) 400 […]