"Joseph Randle"
AMRAP 20:
100m Row
10 T2B
15 Chest to Deck Pushups
*Increase row by 100m each round.
A. "Double Trouble"
AMRAP 4:
4 T2B
8 Burpees
Rest 5 Minutes
AMRAP 4:
4 T2B
8 Burpees
B. Alternating EMOM 12:
1. 25s Backwards Paddling (GHD + PVC)
2. 30s V-Ups
3. Rest
A. "Highfives"
AMRAP 10:
5 T2B
5 Burpee Box Jumps 24/20"
5 Reverse Lunges e/s
B. Finisher:
150 Abmat Situps
EMOM perform a 15s Plank
EMOM 4
2 Snatch High Pulls
EMOM 4
2 Power Position Power Snatch
EMOM 4
2 Hang Power Snatch
EMOM 4
1 Power Snatch
*Rest 1 Minute between EMOMs. Build as form allows.
"Heat Wave"
6 Rounds
3 Power Snatch
6 Ring Dips
9 T2B
Rest 1 Minute
*Power snatch is at 75% of today's heaviest power snatch. For dips, the goal is to avoid bands. Use a progression (stationary or ring) that allows 6 UB.
A. 15 Minute Gymnastics Instruction:
(Pull-ups, T2B and Ring Dips)
B."Taylor Made"
50 Pull-ups
10 Ring Dips
50 HSPU
10 Ring Dips
50 T2B
10 Ring Dips
*10 air squats each time you break the set
A. "Magic School Bus"
AMRAP 20 Minutes:
6 Calorie Row
6 T2B
6 Power Snatch 135/95#
7,7,7,8,8,8,9,9,9 and so on until time expires.
B. Alternating EMOM 9:
1. 20 GHD Hip Extension
2. 30s Parallette L-Sit
3. 15 Reverse Snow Angels
A. Every 90s for 15 Minutes (10 sets):
Halting Clean Pull + Hang Power Clean + Split Jerk (2s pause in landing position)
B. "UB"
Buy in: 800m Run
3 Rounds:
10 Ring Pushups / Pushups
10 Alt. KB Snatch 53/35#
10 T2B
Cashout: 800m Run
"Weightlifting Wednesday"
A. Every 90s for 9 Minutes (6 sets):
High Hang Power Snatch + Below The Knee Hang Power Snatch
(2 Minute Transition)
B. Every 90s for 9 Minutes (6 sets):
1 High Hang Power Clean + 1 Below The Knee Hang Power Clean + 1 Jerk (2s pause on jerk dip)
C. "Need for Speed"
3 Sets AFAP:
7 Hang Power Clean and Push Jerk 155/105#
14 Toes To Bar
21 Chest to Deck Pushups
Rest Exactly 90 Seconds
"Weightlifting Wednesday"
A. Every 90s for 9 Minutes (6 sets):
2 High Hang Snatch + 1 Overhead Squat
(2 Minute Transition)
B. Every 90s for 9 Minutes (6 sets):
2 High Hang Cleans + 1 Jerk (2s pause on jerk dip)
B. "Tex-Mex"
AMRAP 8:
5 Squat Snatch 135/75#
10 T2B
C. 3 x 60s Chinese Planks (face down)
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