A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Cleans and burpees – 10 min amrap 12 sets
5 min rest
Seated military press – 45 lb barbell x 10
53lb kn swings
10 min amrap 6 sets
Hotel gym
A: E3MOM for 15 minutes
3 DB squat cleans 50lb DB
8 BBJO with 20” bench
Rest 5 minutes
B: E3MOM for 15 minutes
10 DBPP 50lb DBs
20 KB swings 50lb DB
Love how you guys get it done in less than ideal situations! Great work Ryan!
Thanks, Candy. 🙂
Yesterday’s workout
Fran: 5:18 PR by 2:18!
Thrusters were UB, pull-ups came together better than ever before on that workout. With progress there, I can seeing going under 4! This is my first time making a jump like that in a benchmark workout!
BSS done at 65 lb that felt like a lot more
Rows done at 60 lb
Ab work:
50 abmat sit-ups
50 reverse sit-ups
50 vups
Huge Pr!! Amazing result
Thanks James!
Congrats on that amazing PR Mike! U are well on your way to hitting sub 4 min.
Fantastic improvement Mike! You’ve earned it!
Thanks Nathan! I appreciate it bro.
Luke and Ani
A. 14+6
B. 8+25
Done as team of 2 and modified to 10’ AMRAP.
Only two of us so did you go, I go, 30 seconds rest for a and 1 min rest for b.
A – RX but she did 24″ box aswell….. Ten rounds each
B – 50kg for me and got 5 rounds in
Friday’s fun and games… Started with 45 min of stretching. ..mobility and banded glute/ham/hip work. A. FRAN – RX 4:21 (5s PR) Thrusters – all UB Pull Ups – 12/9, 7/6/2, 3/2/2/2 *** I didn’t quite hit all my goals for fran. I did get all the thrusters UB…but I only wanted to split the pu into 2 sets each round…yeah that wasn’t happening ..but I wasted no time getting back up on the bar. B. BSS x 20 @ 1010 each leg – 35# dbs (Had to split these up 10 reps 30s rest 10 reps for each leg.… Read more »
Great work on your PR! My legs are shot too. Get your rest in!
Traveling wods.
A. 10mAMRAP: 10 strict HSPU, 30 walking lunge.
5 rounds
5min rest to B.
B. 10-1: burpee, air squat, push up
5:31
Directly into C.
C. 100 air squats: 3:28
Nice programming!
A couldn’t keep count most round were around 30-32 sec last two more around 40s
B like in A I did 1:2 work to rest. 5rnd with 20sec left
Took today to work on weaknesses and do homework set by Michelle;
Emom 15
5 banded ring muscle up transitions with new, thinner band – went better than i expected.
45 secs Handstand hold First 2
10 alternating Pistols – added another plate to stand on, below parallel depth now
EMOM 15
5 banded chest to bars
Powell raises 8 rep with 4kg
8-10 rep Z press with KBs 16kgs
Emom 15
12 Hand release pushups
10 Hanging leg raises
8 Side raises
I like this one James…may have to give it a go.
Found it a good way to get all the supplemental work in! Nice job today on the PR