overhead squat

Friday, April 13, 2018

Workout: With a 3:00 Clock:
21 Overhead Squats (95,65)
21 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
18 Overhead Squats (115,80)
18 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
15 Overhead Squats (135,95)
15 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
12 Overhead Squats (155,105)
12 Lateral Burpees over Rower
Max Calorie Row

Monday, March 5, 2018

Strength: EMOM 10 Minutes
Odd – 12 Alternating Pistols
Even – 4 Hollow/Arch Kip Swings + 6 Pull-Ups (RX+ C2B)

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
10 Power Snatches (95,65)
15 Overhead Squats (95,65)
5 Ring Muscle-ups

Friday, December 8, 2017

Skill: Every Minute on the Minute for 10 Minutes – Alternate between:
3 Bar Muscle-Ups
15 Ab-Mat Sit-ups

Workout: As Many Rounds As Possible In 20 Minutes of:
9 Power Snatch (95,65)
6 Overhead Squats (95,65)
20 Bar-facing Burpees

Thursday, November 16, 2017

Strength: Overhead Squats:
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the
NUMBER of reps in set 3.
In Between Overhead Squats Sets work on Handstand Progressions

Workout: 20 Minutes of:
1 minute On – 1 minute Off
5 Burpees
7 Handstand Push Ups
10 Toes to Bar
Each Round begins with the burpees

Friday, November 3, 2017

Strength: Strength: Overhead Squats
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: For time:
21 Thrusters (95,65)
21 Toes to Bar
15 Thrusters
15 Pull-ups
9 Thrusters
9 Bar Muscle-ups

Tuesday, October 24, 2017

Strength: Deadlift (Double overhand grip)
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 30 pull-ups then:
4 Rounds For Time of:
7 Dumbbell Power Snatch + 7 Dumbbell Overhead Squat – Right Arm (50,35)
7 Dumbbell Power Snatch + 7 Dumbbell Overhead Squat – Left Arm
200 Meter Run

Friday, October 20, 2017

Skill: 4 Sets of:
:30 Hollow Rock Hold
5 V-ups
10 Hollow Rocks
*Rest 1 minute in between rounds

Workout: As Many Rounds as Possible in 20 minutes of:
400 Meter Run
15 Overhead Squats (95,65)
20 Abmat Sit-ups
30 Slam Balls (20,10)

Accessory: 4×12 Bent Over Dumbbell Rows, alt:

Wednesday, October 11, 2017

Strength: Overhead Squats:
Set 1-10 reps @50% of 6 Rep Max
Set 2-6 reps @75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 3 Rounds for Time of:
21 Thrusters (95,65)
2 Rope Climbs
100 Meter Farmer’s Carry (75,50)

Accessory: 3 Position Wrist and Forearm mobility