A. Warmup:
DROM
3 sets of:
8 Goblet Squats
B. Back Squat 3 x 3, :05 pause in the bottom
*use 80% of your last 3 x 10
*listen to get full details of our next squat wave starting on July 23rd
C. Press, 1RM
*Find a new max!
D. Cooldown:
2:00 Lizard Stretch, ea.
2:00 Couch stretch, ea.
A. Warmup:
DROM
3 sets of:
:30 HS Hold against wall (perpendicular for a little difficulty)
10 Alt. DB Snatch
B. Convo Pace
800m run
21-15-9
HRPU
Kipping pullups (no butterfly)
800m run
C. Cooldown:
4 sets of:
25 Banded Pull Aparts
15 Back Ext
1:00 Rest
A. Warmup:
2:00 couch stretch, ea.
DROM
3 sets of:
1:00 Plank
20 DB Plank Rows
10 DB Front squats
B. Every 1:30 x 10
Hang Power Clean + Power Clean + Clean
*Work up to a heavy set
C. 3 sets of:
5 Wall Walks
10 TGUs, alternate
Teams of 2:
AMRAP in 25:00:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
50/35 10m Shuttle run
*1 x 10m = 1 rep
*Alternate reps however
A. Warmup:
DROM
3 sets of
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks
B. Back Squat 3 x 10
*add 10-15lbs from last week
C. Press 5 x 5
*add 2.5-5lbs from last week
D. Cooldown/Accessory:
3:00 Couch Stretch, ea.
A. Warmup:
1-2:00 Trap smash, each side
3:00 passive Hang
DROM
50 TGU’s for quality
B. 3 x :30 ME Assault Bike Calories
400m SLOW jog after each
*recover as needed
C. Cooldown:
Foam roll for remainder of class
A. Warmup:
DROM
3 sets of:
1:00 Plank
10 Back Ext
20 lateral hops
B. 5 Rounds for time of:
10 One Arm DB Power Clean & Jerk, alternating 50/35
15 Burpees
20 Box jump overs, 24/20
C. Cooldown:
3:00 Lizard stretch, ea.
3 x 10 IYT, bent over
A. Warmup:
DROM
3 sets:
:30 Pushups
:30 Rest
:30 Handstand
:30 Rest
:30 Hollow Hold
:30 Rest
*HS Scale: Perpendicular to wall, facing away from wall, facing wall, pike
B. Every 3:00 x 7
5 Hang Power Cleans, add weight each set
400m Run
*Scale runs as needed
C. Cooldown:
2:00 banded hip stretch, ea.
A. Warmup:
2:00 Couch Stretch, ea.
DROM
Snatch warmup
3 sets of:
5 Muscle Snatch
5 Hang Power Snatch
5 OHS
B. Every :30 for 10:00
1 Snatch
*Keep weight light to moderate
C. “Jackie”
For time:
1000m Row
50 Thrusters, 45/35
30 Pullups
D. Cooldown:
4 sets of:
25 banded pull aparts
10 Scap pushups
Partner “Glen”
For time:
30 Clean & Jerks, 135/95
1 mile run
10 Rope Climbs
1 mile run
100 burpees
*Alternate C&J reps however. Alternate 200m runs for each mile. Sub 50 Strict Pullups for rope climbs. Alternate burpee reps however.
Please activate some Widgets.