WU:

5 min AMRAP

10 PVC push jerks

10 PVC pass throughs

30 sec. HS hold/plank

 

Strength:

1) Warm up to 98% of 1RM strict press

2) Every 90 seconds for 10 rounds, 1 strict press @ 98% of 1RM

 

Cond:

1/2 "Murph"

1 mile run

50 pull-ups

100 push-ups

150 air squats

 

*Partition reps as needed

WU:

3 rounds

10 PVC squat snatches

10 reverse lunges

 

Strength:

1) Warm up to 98% of 1RM of back squat

2) Every 90 seconds for 10 rounds, 1 BS @ 98% of 1RM

 

Cond:

"Randy"

75 power snatches

RX: 75/55

S1: 55/45

S2: 45/35

Festivus Games workout #3

27 cal. row

21 alternating DB snatch

15 HR push-ups

9 alternating DB squat cleans

 

*One partner works at a time. The non-active partner holds a high plank position then switch when reps are completed at each movement. 

 

WU:

AMRAP 5

20 walking lunges

10 air squats

5 burpees

 

Strength:

1) Warm up to 95% of 1RM front squat

2) Every 90 seconds for 10 rounds, 1 front squat at 95% of 1RM

 

Cond:

AMRAP 14

7 thrusters

7 T2B

 

RX: 75/55

S1 :55/45

S2: 45/35

 

1) EMOM 10

1 strict pull-up with max weight

 

2) Strength make-ups

 

3) Team stretch

WU:

Run 1 lap

30 KB swings

 

Strength:

1) Warm up to 95% of 1RM deadlift

2) Every 2 minutes for 10 rounds, 1 deadllift at 95% of 1RM

 

Cond: For time

Run 1 mile