Teams of 2:
70 Snatch, 75/55
400m Bar Carry, together
70 Shoulder to Overhead, 95/65
400m Bar Carry, together
70 Front Squats, 135/95
400m Bar Carry, together
70 Deadlifts, 185/135
400m Bar Carry, together
*alternate reps as needed. Bar carry will be both holding at the same time.
A. Warmup:
400m Run
DROM
B. 3 rounds for time:
20/14 Ski Erg Cals
15 Burpees
10 Box Jumps 30/24
C. Accessory work:
3 rounds of:
7 unilateral kneeling DB Press, ea.
9 One Leg RDL, ea.
15 Back Extentions
D. Cooldown:
Foam Roll For remainder of class time
CORE HOMEWORK:
:20 on / :10 off x 8
Hollow Rocks
V-UPs
-Alternate movements each round
A. Warmup:
500m Row
DROM
B. For time:
50-40-30-20-10
KB Deadlifts(2 KBs)
Wall Balls
C. 800m walk w/ bar
D. Cooldown:
3:00 Pancake stretch
CORE HOMEWORK:
3 x max plank hold
A. Warmup:
3:00 Bar Hang
DROM
30 TGU’s, alternate 5 ea. Side
B. OTM for 10:00
5 C2B Pullups
30 DU’s
-Sub 30 Medball hops or lateral hops
*goal for this workout is to work on pullups under fatigue. You’ll have to focus on quality and controlling your breathing during the later rounds. If you can do 20+ pullups or C2B, scale up reps to 7 or 8 each round.
C. Cooldown:
3 sets of:
25 Banded Pull aparts
10 One Arm DB Rows, ea.
15 DB Bench Press
CORE HOMEWORK:
3 sets of:
10 Suitcase DL, ea.
:30 One arm OH KB hold, heavy – ea. side
A. Warmup:
400m run
DROM
3 sets of:
Up to 5 Ring Pullups in a false grip
*sub false grip ring rows
10 KB Windmills, ea.
10 Overhead squats
Then,
Power Clean warmup
B. AMRAP in 12:00
3-6-9-12…Power Cleans, 135/95
200m run after each set
*Goal is to find a weight that is not overbearing and we can move for multiple reps consistently. It doesn’t have to be unbroken reps, but think about picking the bar up as soon as it’s dropped. Runs should be around a 80-90% effort. It’s a moderate time domain, so coming out too hot will result in a fast drop of effort.
C. Cooldown:
2:30 Couch Stretch, Ea.
CORE HOMEWORK:
15:00 easy Bike
*every 3:00 = 20 GHD Situps
A. Warmup:
DROM
3 sets of:
10 Banded Good mornings
10 Goblet Squats
10 KB Swings
B. Front Squat 8-8-8-8
Same weight across, add 5 – 10 lbs from last Tuesday 9.3.19
*This is our 4th week of 6 on these squats. Weights will be getting heavy at this point so don’t be too aggressive in the add. If you failed any sets last week, complete the same weight.
C. 3 sets of:
:20 Max Assault Bike Calories
-rest as needed between sets
*these are hard and fast. The first set will feel ok with the second and third being the hardest. We want maximum output on each set, so spend a little more time than you think you’ll need to recover.
D. Cooldown:
2:30 Lizard stretch, ea.
CORE HOMEWORK:
5 x 10 Barbell Rollouts
*Rest as needed
Teams of 2:
3 rounds, 1 min per station, for reps:
Burpee
Wall Ball, 20/14 lbs
Deadlift, 115/75 lbs
Medicine Ball Sit-up, 20/14 lbs
Hang Power Clean, 115/75 lbs
Partner 1 does 1 minute of burpees while partner 2 rests then switch for 30 minutes
CORE HOMEWORK:
3 x 1:00 Double OH KB Hold
*Rest 2:00
A. Warmup:
400m Run
DROM
:15 on / :15 off x 8
Top of ring dip hold
B. Strict Press 3-3-3-3-3
*work up to a heavy 3
C. 4 Rounds for time of:
400m Run
50 Air Squats
D. Cooldown:
Foam roll for remainder
CORE HOMEWORK:
5 x max static GHD hold
*Rest as needed
A. Warmup:
400m Run
DROM
Clean Warmup
B. OTM for 10:00
3 Power Cleans
*Add weight as you see fit
5 Box Jumps
C. “Annie”
50-40-30-20-10
DU’s
Anchored Situps
D. Cooldown:
2 x 2:00 Hip Flexor stretch, ea.
CORE HOMEWORK:
21-15-9
V-ups
1:00 Plank
*Do the 1:00 Plank after each V-Up set
A. Warmup:
DROM
3 sets of:
20 Banded Pull Aparts
15 Banded Good mornings
:30 Bar Hang
10 Ring Rows
B. For time:
200m Single KB Farmers carry [R]
400m Run
200m Single KB Farmers carry [L]
400m Run
50 Pullups
500m Row -or- Ski
C. Cooldown:
3 x 10 each:
Front Raise, Lateral Raise, One arm DB Row
CORE HOMEWORK:
4 rounds of:
:20 Plank Hold / :10 Rest
:20 Side Plank Hold [R] / :10 Rest
:20 Side Plank Hold [L] / :10 Rest
:20 Reverse Plank / :10 Rest
Please activate some Widgets.