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WEDNESDAY 07.19.17

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A.) Sumo deadlift
5×4 as heavy as possible
*no bounce! silent dead lifts!
B.) For Time:
20 hang power cleans (115/75)
5 burpee muscle ups
15 hang power cleans (115/75)
5 burpee muscle ups
10 hang power cleans (115/75)
5 burpee muscle ups
*Ring Muscle Ups
Extra: 4 Rounds
10 alternating pistols
10 thrusters (95/65)
run 400m
rest 3 minutes between rounds

TUESDAY 07.17.17

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A.) Every 2 minutes for 12 minutes
-3 squat cleans and 1 split jerk
70+% of 1RM
B.) Teams of 2
– Row 60/48 calories
– 30 back squats (205/135)
-Row 40/32 calories
-20 back squats (205/135)
-Row 20/16 calories
-10 back squats (205/135)
*Athletes who are comfortable and able should take bar from the ground…if you’re not sure, use a rack.
*Male/Female teams will row the higher number of calories
Extra Work (time permitting, done on your own)
7 Rounds, 30 seconds on 30 seconds off

-Dead Hang from pull up bar

SATURDAY 07.15.17

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Today’s workout will consist of TWO separately scored AMRAPs completed with a partner…There will be 5 minutes rest between AMRAPs

AMRAP 10 Mins (with a partner)

  • 8 Deadlifts (135/95)
  • 8 Toes to Bar

*Partner A begins with 8 Deadlifts…when the 8th rep is completed Partner A holds the bar at the top of the deadlift signaling Partner B to complete 8 reps of toes to bar. Toes to Bar reps may ONLY be completed while the bar is held at the top of deadlift position. When Partner B finishes 8 reps of toes to bar the athletes switch positions and begin a new round. Work continues in this fashion until time expires.

REST 5 MINUTES

AMRAP 10

  • 8 Power Cleans (115/75)
  • 8 Burpees

*Partner A begins with 8 Power Cleans…when the 8th rep is completed Partner A holds the bar in the front rack position signaling Partner B to complete 8 burpees. Burpees may ONLY be completed while the bar is held in the front rack position. When Partner B finishes 8 burpees the athletes switch positions and begin a new round. Work continues in this fashion until time expires.

 

 

 

WEDNESDAY 07.12.17

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“Pennies 2.0”

*this workout will require significant scaling for 90+% of athletes
12 muscle ups
12 hang squat cleans (225/155)
800m run
12 muscle ups
12 hang squat cleans (225/155)
800m run
12 muscle ups
12 hang squat cleans (225/155)
*The weight is supposed to be heavy but no sets smaller than 3’s
C.) 12 Minute AMRAP   (Extra Work)
30 double unders
10 toes to bar
30 double unders
10 toes to bar
rest 60 seconds