Take the Plunge
As many rounds as possible in 20 minutes of…
~Rest 1o min~
100 x sit-ups
100 x leg lifts
*Competitor: As prescribed
*Established: 135/4x single unders
*Recruit: 115/3x single unders
Post rounds to comments.
21-15-9
Bench Press @ Bodyweight
Strict Pull-ups
*It’s ok if you have to go through this one very slowly.
~Rest 10 minutes~
7 rounds for time:
7 Power Snatch @ 50% bodyweight
7 Handstand Push-ups
*Competitor: As prescribed
*Established: Choose comfortable weights if percentages feel heavy
*Recruit: Choose comfortable weights if percentages feel heavy/Pull-up progressions/Hand release push-ups
Post times to comments.
3 rounds:
250m row, run or 30 SDLHP
10 thrusters @ 95
rest 60 sec.
~Rest 5 min~
3 rounds:
10 Power Clean @ 60% of 1 RM
15 burpees
rest 60 sec.
~Rest 5 min~
Tabata* Squats
*For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: 65 for thrusters
Post results to comments.
Barbell Row
3 x 10 – heavy as possible with PERFECT form.
Death by Hand Release Push-ups (20 min time cap)
With a continuously running clock do one hand release push-ups the first minute, two hand release push-ups the second minute, three hand release push-ups the third minute…max 20 minute time limit.
Use as many sets each minute as needed.
5 rounds, for time:
5 x back squats @ 135#
10 x pistols (5 ea. leg)
*Competitor: As prescribed
*Established: 115/pistol progressions as needed
*Recruit: 95/pistol progressions as needed
Good starting place for pistol progressions here.
Post results to comments.
Hang Power Snatch
3 reps every minute on the minute for 12 minutes @ 50% 1RM
*Stretch chest and shoulders very thoroughly!!
6 x 200m Sprints
:45 sec rests
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post load and splits to comments.
