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TUESDAY 06.19.17

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A.) Squat Clean and Split Jerk

Every 2 Minutes for 20 Minutes
1 squat clean and split jerk
80%+
*Go by feel, if you are feeling good attempt new PR
 
B.) 15 minute EMOM
Minute 1: 30 double unders
Minute 2: 30 ft handstand walk (sub shoulder touches/bear crawl)
Minute 3: 1 rope climb (sub 5 strict pull ups)
 

MONDAY 06.19.17

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Weakness warm up
 
choose 1 of the following
 
2k row
1 mile run
100/80 calories on bike
75 bar facing burpees
 
A.) Box Squats
 
10×2 50-60%
*Work on speed on the way up
 
Perform as 10 minute EMOM
 
B.) 4RFT
 
8 power cleans (185/115)
18/14 calorie row
 
Extra Piece:
 
12x100m sprint
 
sprint out and walk back (use walk as recovery time)
 

FRIDAY 06.16.17

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A.) Snatch Complex
 
Power snatch + squat snatch + hang squat snatch
 
*work to daily max
 
 
B.) 10 Minute AMRAP
 
5 wallballs
5 box jump overs
10 wallballs
10 box jump overs
15 wallballs
15 box jump overs
20 wallballs
20 box jump overs
*Continue to climb by multiples of 5
 
Extra Piece:
 
3 Rounds
 
400m run
10 strict hspu
rest 1 minute between rounds

THURSDAY 06.15.17

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Reminder: We will be installing fans today from 10:30am – 3:45pm, Noon class will be held outside and will do a different workout. Thanks for understanding!

A.) Bench Press
 
Find daily 2RM
 
B.) 4RFT
 
10 dead lifts (225/155)
10 toes to bar
Noon Class ONLY
20 MIN AMRAP (partner workout)
-200m Med Ball Run (20/14)
-250m Row
*partners will start at opposite stations and alternate for the 20 minutes.

WEDNESDAY 06.14.17

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A.) Sumo Dead Lift
*Work to 3RM
 
B.) 3RFT
2 rope climbs
12 burpees to 6 inch target
16 db snaatch (50/35)
 
*sub 10 strict pull ups for rope climbs
 
Extra Piece:
 
For total time
2 Rounds
-60 double unders
-15 clean and jerks (135/95)
Rest 2 Minutes
 
2 rounds
 
40 double unders
10 clean and jerks (135/95)
 
*score total time

TUESDAY 06.13.17

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A.) Clean Complex
Squat clean + front squat + jerk
*work to daily max
B.) For Time
 
1,000m weighted carry (70/50)
 
*get creative, use any odd object, carry dumbbell, kb, sandbag(s) etc…no farmer’s carry
 
*Perform “Loop” route
 
Extra Piece (if you have time)
 
5 Minute AMRAP
 
-Max calories on bike/rower
rest 2 minutes
 
5 Minute AMRAP
 
-Max ring muscle ups