Wednesday April 17, 2019

IM60

Skill: Jerk Balance+Split Jerk

Every :90 for 15 minutes 

Workout: 7 rounds

100 m run

15 v-ups

3 push jerks 165/115

IM30 

Every 5 min for 20 min 

500 m row 

10 man makers

AMRAP burpee

Core: 

Tabata hollow hold 

Tabata Superman

IMRecovery 

1 min Puppy dog

1 min downward dog

2 min half …

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Tuesday April 16, 2019

IM60

30 minute clock(men perform in reverse order)

at 0:00

15 hspu

25 squat cleans 225/155

15 hspu

at 10:00

15 chest to bar pull-ups

50 wallballs 20/14

15 chest to bar pull-ups

at 20:00

15 dumbell thrusters 50’s/35’s

75 air squats

15 dumbbell thrusters 50’s/35’s

IM30

16 min AMRAP

400 m run or 500 m row

30 sit-ups

20 plate ground to ovhd

IMBuild

-Pause front squat plus pause Jerk to max

then 80% for 4 sets of 3

-behind the neck push press

5×5

-single leg glute bridge

5 right+5 left+5 right+5 left is one set

4 setsRead More

Monday April 15, 2019

IM60

Strength:

Barbell Row

4×12

Team Workout(3 person teams)

20 min AMRAP 

10 russian kb swings 70/53

15/12 cal Assault bike

 

Partner completes a full round AFAP.

Friday April 12, 2019

IM60

Skill: 10 minutes

Underhand Inverted row

(Works core/upper back/shoulders/arms)

5 sec hold at the top+10/6 

For added challenge place feet on a box.

 

Workout

25 minute cap

3 minutes max leg raise over dumbbell(not scored)

3 minutes max dumbbell plank pull through(not scored)

Directly into:

5 rounds

200 m Db carry 50/35

20 step back lunges 50/35

10-20-30-40-50**

Alternating Db power clean 50/35*

Both heads of the dumbbell must touch floor on every rep. First round is 200m, 20 lunges, 10 alternating Db power clean. Next round is 200m, lunges, a…

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Thursday April 11, 2019

IM60

Skill: 10 minutes of practice 

Russian box dips

10 sec hold+10/6 unbroken reps

Max sets

Workout: 

10 down to 1

Front Squat 165/115

4 box jumps 24/20

2 pike push ups

IM30 

16 min AMRAP 

4, 8, 12, 16…

Medball ground to ovhd 

Medball front squat 

Alternating shoulder taps from plank 

IMRecoveryRead More