8 Minutes Shoulder/Hip Mobility (Click links for details)

A1- WU- The Dot Drill (All 5 patterns)
A2- 30 Seconds To WU + Cory= For Time: 200 Double Unders (Max Reps/Practice)   – 6 Minute Cap

B- Tambot= For Time:
10 Power Clean + Jerk (135/95)/5 Rounds of Cindy
8 Power Clean + Jerk/4 Rounds of Cindy
6 Power Clean + Jerk/3 Rounds of Cindy
4 Power Clean + Jerk/2 Rounds of Cindy
2 Power Clean + Jerk/1 Round of Cindy or

For Time:
10 Power Clean + Jerk (95/65 or HBD)/5 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
8 Power Clean + Jerk/4 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
6 Power Clean + Jerk/3 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
4 Power Clean + Jerk/2 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
2 Power Clean + Jerk/1 : 5 Ring Row/10 Push Up/15 Air Squat   -30 Minute Cap

718 Strength 

A – Warm-up
400m run
2 rds
10 plank shoulder tap
10 yoga push up
10 squat box jumps 24/20

B – 1 Arm Shoulder Press Left Arm (Take 3 sets to a new 10RM)
Tempo 11X1
Do 3 sets of ten going up in weight each time
rest 1:00 between arms
C – 1 Arm Shoulder Press Right Arm (Take 3 sets to a new 10RM)
Tempo 11X1
Do 3 sets of ten going up in weight each time
rest 1:00 between arms
D- Overhead Squat (work to a heavy set of 8)
Tempo 22X1; start your first working set at about 75% of your 1RM – 15 min cap
E – Weighted Sit-ups (3×20 reps)
Men 45lb plate; Women 35 lb plate
superset with :30 plank; rest 1:00
5 replies
  1. Smanik
    Smanik says:

    TAMBOOOOOOOOOT! Happy birthday lady!

    This is my FAVORITE workout of the year. But don’t be sad Cory, you’re solidly in second place.

    Reply
  2. Smanik
    Smanik says:

    A) Dot Drill
    B) Cory = 2:15 very sloppy, a little too amped today
    C) Tambot = 18:58
    D) 3rds of : 50M Sled Push (100lbs)/50M OH Walking Lunge (45lbs)/20 TTB

    This workout had me like :-0

    Reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *