Results For Category: "Metabolic Conditioning"

1. Accumulate 5 minutes Bar Hang. Max time 10 minutes

2.Accumulate 3 minutes: Feet 6″ off ground. Use 35# Plate under heels. Do not let heels touch plate. Max time 6 minutes

3.

5 Rounds for time of:

15 Deadlifts 155/105#

15 Pullups

Back Squat- 5×5

Then

20,15,10,5 Reps for time of:

Wall Throws

Clapping Pushups

2/1.5 pood Swings

“Kelly”

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

For Time

Too Soon?

Workout 14.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

1. Power Clean and Jerk- 5×1 @ 80%

2. EMOM for 8 minutes: 1 every 10 seconds @ 60%

Power Clean and Jerk 1.1.1

3. AMRAP in 5 Minutes of:
10 Lateral BB jumps

10 Pushups

5 T2B

Bench Press- 3,3,3,3,3

Then

EMOM for 15 minutes:

5 WallBalls

4 Burpees

3 WallBalls

2 Burpees

1 WallBall

Scale will be to drop the first round off as needed to continue.

Back Squat- 5×5

Then

Row 500m

30 Thruster 115#/75#

SPRINT!!!

“Hammer”

Five rounds of:

135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

Each Round for time

Workout 14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb.

Then

Every 2 minutes on the minute for 20 minutes:

20 Box Jumps 20/24″

20 KB Swings 2/1.5 pood

(Note time each round)

1. Power Clean+Hang Power Clean- EMOM for 12 minutes

2.

AMRAP in 12 minutes:

3 Strict Pullups

3 Strict T2B

3 Strict HSPU