Results For Category: "Strength"

Strength:

Clean Deadlift
3, 3, 3
**All Working Sets should be moderately heavy.  70% of !RM Clean

Push Press
3, 3, 3
**All Working Sets should be moderately heavy.  70% of 1RM Jerk
***Bar Starts from the floor.

Metcon:

2 Rounds of:
30 Box Jumps
15 Push Press (135/95)(95/65)
400 M run

WORKOUT:

20 AMRAP:
30 Double Unders
15 Pull Ups
15 Push Ups
100m Sprint
1:30 Rest

Deadlift: 10:00 to build to a heavy 1 rep 

Strength: Overhead Squats

Final week of Overhead Squats.
Build to a heavy set of 3 over a 20:00 clock.

Metcon: 

3 rounds for time:
20/15 Bike Calorie or 30/20 Row Calorie
20 Burpee
20 Overhead Squats 

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Strength:

3 rounds for Quality:
3/3 Turkish Get Ups
10/10 Tempo Bulgarian Split Squat

Metcon:

For Time:
40 Goblet Walking Lunges (53/35)
into, 4 Rounds of:
20/15 Bike Calories or 30/20 Row Calories
15 Burpees to Target * 6″ above standing height
into:
40 Goblet Walking Lunges

Strength:

For 25:00, Build to a Heavy Complex of:
1 Clean Grip Deadlift + 1 Hang Power Clean + 1 Power Clean

Example: Set 1: 5 reps; Set 2: 3 reps; Set 3/4: 2 reps; then 1 rep of each until done.

Metcon: Cupid Shuffle

14:00 EMOM:
Min. 1: 1 Burpee over Bar + Max Power Cleans  (185/135)(135/95)
MIn. 2: 2 Burpee over Bar + Max Power Cleans
Min. 3: 3 Burpee over Bar + Max Power Cleans
up to Min. 14: 14 Burpee over Bar + Max Power Cleans

Strength:

Bench Press
Build to a heavy set of 5
Rest 2:00

Using 75% of your heaviest set of 5, perform one max reps. 
Unbroken without pausing or stopping. 

Metcon:

21-15-9-15-21 reps of:
Alternating Jumping Lunges L+R=1
hand Release Push Ups

Metcon Prep:

10:00 to Build to a 3 rep Deadlift, heavier than Workout Weight

Metcon:

Every 6:00 for 3 sets:
40 Sit Ups
40 Push Ups
20 Deadlifts (155/105)

Goal: Have at least :30 of rest between sets.

Strength:

Strict Temp Pull Ups
4 sets for Quality
Rest as needed

METCON:

For Time:
Row 1000 M/800 M (M/F)
21-15-9:
Up Downs to 6″ target
Pull Ups (Kipping/Chest to Bar)
Then:
Row 1000/800 Meters

CAP: 14:00-16:00

METCON

Part A:

10:00 EMOM:

20 Alternating DB Snatch (50/35)
:45 Max Box Step Overs (24/20)

REST 3:00

Part B

5:00 AMRAP:

1 DB Power Clean (50/35) ea.
1 Box Step Over (24/20) *

*Hold DB either Arm/Suitcase Style

Push harder than you want too! Every ounce of you is not going to
want to move, push past that and sprint! Keep an aggressive Hip Drive for the
Thrusters. Let it all out on the Burpees, no reason to slow down.

Metcon:

Run 800 M/Row 1000 M/ Bike 2500M

30 Thrusters (115/75) or (75/55)

30 Lateral Burpees over Bar

Time Cap: 10:00
Elite Time: Sub 7:00

Finisher

10:00 EMOM (Every Minute on the Minute)
10 Seated DB Arnold Press (Choice Load)
:50 Weighted Sit Ups