Gymnastics work

 

Cond:

"The Chief"

5 rounds

AMRAP 3

3 power cleans

6 push-ups

9 air squats

Rest 1 minute

 

RX: 135/95

S1: 95/65

S2: 65/45

WU: EMOM 6

10 v-ups

10 DB GTOH

 

Strength:

Deadlift 4 x 10 @ 68% of 1RM

 

Cond: 

WORKOUT 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period
 

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

WU: Tabata of…

1) Squat Jumps

2) SL RDLs (no weight)

3) Push ups

4) Supermans

 

1) HS Walk technique

2) HSPU technique

3) Pistol technique

 

Cond: For Time

10-1

HSPU

Pistols

WU:

30 BTN thrusters

30 T2R

 

Strength:

Strict press 4 x 10 @ 68% of 1RM

 

Cond:

For time

Run 1 mile

30 squat cleans

 

RX: 185/125

S1: 135/95

S2: 95/65

WU: EMOM 10

3 Pull ups

5 Push ups

7 Air squats 

 

Strength: Back Squat

4×10 @ 68%

 

Cond: For Time

30/21 Cal row

30 OH lunges w/ball 20/14

30 Pull ups

30 OHS w/ball 20/14

 

Scale as needed 

Clean complex:

Every 90 seconds for 10 rounds

1 hang clean + full clean

 

Cond:

Partner WOD

Buy in

Run 2 laps

Then…

6 rounds

12 thrusters 95/65

12 bar facing burpees

Cash out

Run 2 laps

 

 

WU:

Run 2 laps

 

Strength:

Deadlift 4 x 10 @ 65%

 

Cond:

Partner WOD

AMRAP 14

100 DU

50 wallballs 20/14

100 DU

50 HSPU

100 DU

50 T2B

 

Scale as needed

Recovery/Mobility/Make-ups 

 

1) Ankle flexibility

 

2) Ankle smash

 

3) Cossacks squat 3 x 20

 

4) Front rack holds 3 x 40 seconds

WU:  2 rounds

10 supermans

5 back to front rolls

10 v-ups

5 back to front rolls

 

Strength: Strict Press

4×10 @ 65% of 1rm

 

Cond: Open Workout 14.2

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups