WORKOUT 19.5
33-27-21-15-9 reps for time of: Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups
Extra credit: 3 rounds
20 Ghd sit ups
20 v-ups
40 flutter kicks
Strength
Strict Press
4*3@70%
Push Press
4*2 @80%
conditioning
Five rounds for time of:
Row 500 meters
135/96 pound Bench press, 15 reps.
Strength/skill
O.t.m.e.m for 8 minutes
Min 1 – 10 toe to bar
Min 2- 15 Ghd sit ups
Then
O.t.m.e.m for 6 mins
Min 1- 20 Ghd Russian twists
Min 2- 40 hollow rocks
Conditioning
Conditioning
Strength
Front Squats
6*2
( first rep 3 second pause)
Conditioning
10-1
Overhead squats 95/65
Deadlifts
Burpees over the bar
If you aren’t doing the open workout :
WORKOUT 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest period
VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb. Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Workout of the day
Midline
3 rounds
20 Ghds it ups
40 hollow rocks ( scaled 1 minute hold)
40 Russian twists
Conditioning
1000 meter row
20 Push ups
20 kettlebell swings53/36
750 meter row
30 push ups
30 kettlebell swings53/36
500 meter row
40 push ups
40 kettlebell swings
250 meter row
50 push ups
50 kettlebell swings 53/36
Skill/Strength
Deadlifts
5*3 @80% to 85%
Conditioning
5 rounds
50 double unders
10 Push Press 115/75
Rest 1 min
21-15-9
Wallballs 25/16
Burpees
Strength
Every 90 seconds for 12 minutes
1 Power Snatch
1 Full Snatch
1 overhead squat
(Scaling provided in the gym)
Conditioning