Back Squat (see strength cycle below)
3 Rounds For Time:
15 Jumping Back Squats 95/65# (no racks, bar comes from ground)
15 Strict Pull Ups*
15 Push Press 95/65#
Rx+ Jumping Back Squat & Push Press 135/85#
*May perform feet elevated Ring Rows for Rx Men with 25# plate. Women at body weight.
Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps
10 Minute AMRAP:
Bench Press with Ab Wheel buy in
Men 100% Bodyweight
Women 60% Bodyweight
*Start on bench press doing touch 'n go reps
*Once bar hast to be racked, perform 20 Ab Wheels from knees and extending until the nose touches the ground and return back to starting position. After completing 20 reps you may return to the bench for more reps.
*Workout will be scored by total reps of bench press completed.
*If not able to perform Rx, reduce weight by 10% for a -1, 20% -2, etc.
"Man Maker Support Group"
50 Man Makers 53/35# KB
*15 Minute Time Cap
*1 second penalty for every rep not completed
*Having a partner for rep counting and encouragement is highly recommended
*Will be ran in 2 heats in each class
*Must use KB for Rx
*Watch this for encouragement/discouragement https://www.youtube.com/watch?v=gczI5sINn9U
Deadlift (see strength cycle below)
*Deadlifts are always reset after every rep
*Of course we NEVER drop the bar
5 Rounds For Time:
12 Axle Deadlifts 155/95#
9 Axle Hang Cleans 155/95#
6 Axle Jerks 155/95#
*Axle weight is 25#. Load accordingly.
2 Rounds For Time:
50 Vertical Jumps
40 Sit Ups
30 Push Ups
10 KB Thrusters 35/25#
*Vertical Jumps 6" above reach
*Weighted Vest Rx+ 20/14#
8 Rep Wave
5 x 8 x 65% (speed focus, incorporate chains or bands)
*We will be using 100% of your 1RM as the training weight