Tag: Workout

“Holleyman”
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

1 Wall Walk for 3 Handstand Push Ups

Can be split with a partner

1 Mile Run
-then-
7 Rounds
10 Alternating DB Devils Press 50/35
10 Pull Ups
-then-
1 Mile Run

Sumo Deadlift
3-3-3-3-3 (start light and work up to 70% of 1 Rep Max Deadlift for your last set)

Deadlift
2 Sets of 2 Reps at 85% 1 Rep Max
5 Sets of 2 Reps at 90% 1 Rep Max

5 Rounds (2:30 each round)
100 Run
50 Double Under
Max Push Up
-:30 Rest-

7 Rounds
7 Ring Rows
14 KB Snatches 53/35
7 Burpee Box Over 24/20

*can use hands to get over box

12:00 to Find a 3 Rep Max Back Squat
-2:00 rest-
6:00 AMRAP
10 Goblet Squats
6 10m Shuttle Run (10m = 1 rep)
-2:00 rest-
2:00 Max Back Squats at 50% of 3 Rep Max

For Time:
200m Run
50 KB Goblet Walking Lunge 53/35
400m Run
50 Toes to Bar
660m Run
50 KB Goblet Walking Lunge 53/35
800m Run

25:00 Time Cap

12:00 AMRAP
10 Grappling Shoot Throughs
3 Strict Handstand Push Ups
20 Grappling Shoot Throughs
6 Strict Handstand Push Ups
30 Grappling Shoot Throughs
9 Strict Handstand Push ups
40 Grappling Shoot Throughs
12 Strict Handstand Push Ups…

Continue adding 3 Handstand Push ups each round until 12:00 are completed

“Fight Gone Badder”
3 Rounds
1:00 at each station
Wall Balls 20/14
Sumo Deadlift High Pull 75/55
Box Jump 20″
Push Press 75/55
Echo Bike Cal
Rest

“Chrissy’s Power Tower of Birthday Cleans”
5:00 to Complete
400m Run
15 Power Cleans 95\65 (approx 35% of 1 rep max or light weight)
(add 2:00)
400m Run
15 Power Cleans 135/95 (50% of 1 Rep Max or med/light)
(Add 2:00)
200m Run
10 Power Cleans 185/135 (70% of 1 Rep Max or med/heavy)
(Add 2:00)
200m Run
6 Power Cleans 225/155 (85% of 1 Rep or heavy)
(Add 2:00)
100m Run
4 Power Cleans 245/175 (90% of 1 Rep or HEAVY)
(Add 2:00)
100m Run
2 Power Cleans 265/185 (Time for a new 1 Rep… Happy Birthday)

If you are unable to finish the work within the time frame. Complete your round then run 100m and 5 power cleans at your starting weight until the last person is finished.