A. Dead-lift from 7" off ground (use jerk boxes), 4x5
B. Standing DB Press, 4x5
AW
3x
DB Bulgarian Split Squats x 8 each leg
Rest 45 seconds
Band Tricep Pushdowns x 60
Rest 45 seconds
Post all results to comments.
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups
-Strength Class-
A. Dead-lift from 7" off ground (use jerk boxes), 5x2
B. Standing DB Press, 5x2
AW
3x
DB Bulgarian Split Squats x 8 each leg
Rest 45 seconds
Band Tricep Pushdowns x 60
Rest 45 seconds
Post total reps to comments.
Vise / Vise Downtown
-Conditioning-
14.3
Complete as many reps as possible in 8 minutes of:
135-lb./95-lb. deadlifts, 10 reps
15 box jumps, 24-inch/20-inch
185-lb./135-lb. deadlifts, 15 reps
15 box jumps, 24-inch/20-inch
225-lb./155-lb. deadlifts, 20 reps
15 box jumps, 24-inch/20-inch
275-lb./185-lb. deadlifts, 25 reps
15 box jumps, 24-inch/20-inch
315-lb./205-lb. deadlifts, 30 reps
15 box jumps, 24-inch/20-inch
365-lb./225-lb. deadlifts, 35 reps
15 box jumps, 24-inch/20-inch
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.
For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.
-Strength Class-
A. Dead-lift from 7" off ground (use jerk boxes), 5x3
B. Standing DB Press, 5x3
AW
3x
DB Bulgarian Split Squats x 8 each leg
Rest 45 seconds
Band Tricep Pushdowns x 50
Rest 45 seconds
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
Post all results to comments.
