5 AM CLASSES ON MONDAY, WEDNESDAY & FRIDAY THIS WEEK!!!!
15 minutes to establish a 1RM Push Press
10 minute AMRAP:
1 Wall Walk (chest & thighs to wall and floor)
10 Weight Overhead Walking Lunges (45/25) (arms locked out)
5 Knees to Elbows
10 Push Presses (95/65)
4 rounds for time:
Row 500 meters
20 Wall balls (20/14)
10 Box Jumps (24/20)
The Box Strength Test
5 Rounds:
max reps front squats (bodyweight)
max reps overhead (men: 3/4 bodyweight)
(women: 1/2 bodyweight)
Perform the two movement back-to-back without rest.
Rest a full two minutes after each set of overhead presses.
Your score if the total number of squats plus the total number of presses in the five round session.
Score:
80+ Firebreather
60 to 79 Excellent
45 to 59 Good
44 or less Fair
BB Gymnastics
20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.
Strength
Front Squats (based off 1RM):
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%
Conditioning
Run 800m
-then-
3 rounds of:
25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg
-then-
Run 800m
For time.
Every 30 seconds for 5:00 minutes (22 total reps):
2 Banded Deadlifts @ 50% + Band – DEMO VIDEO
Notes: Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.
-then-
15 Thrusters @ 135/95#
25 C2B Pullups
10 Thrusters @ 135/95#
20 C2B Pullups
5 Thrusters @ 135/95#
15 C2B Pullups
For time.
Every 15 seconds for 5:00 minutes (21 total reps):
1 Banded Deadlifts @ 60% + Band – DEMO VIDEO
Notes: Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.
-then-
3 rounds for time of:
30 KB Snatches 24/16kg (15l/15r anyhow)
20 Wall Balls 20/14#
15 minutes to get 1RM Front Squat
then:
3 rounds for time of:
800m Run
10 Push Press 135/95#