Thursday 7:30pm Class – cancelled Pause Front Squat (2 sec pause) 6 x 3 @ 65-75% _ Heavier pauses this week. Stay braced and own the bottom position before driving out of the hole. Expect the weights to feel challenging, but don’t sacrifice positioning to move load. Then… Clean & Jerk 15-12- and 9 reps…
Every 2:30 x 4 (week 1 of 3) 8/8 Single Dumbbell Lateral Lunges + 10 Incline Chest supported Wide Grip Dumbbell Row + 12 Bent Over Reverse Fly Then.. 13:00 AMRAP (Ascending Ladder) 5-10-15-20…adding 5 reps Air Squat Hang Power Clean Shoulder to Overhead *100m Run at the end of each round
Every :90 x 6 sets: 1 Power snatch + 1 Squat snatch Then… For time: Hand Release Push Up Wall Ball V-Ups
For Time: 200-400-800-400-200m Run After each round, including the final round perform: 10 Plate Ground to Overhead 10 Burpees to Plate 50m Farmers Carry
7:30 pm class- Thursday Cancelled Deadlift (Test week 1 of 2) Set 1: 6–8 @ 50% Set 2: 4–5 @ 60% Set 3: 3 @ 70% Set 4: 2 @ 80% Set 5: 1 @ 85% Set 6: 1 @ 90% Set 7: 1 @ 92–94% (fast, confident) Set 8: 1 @ 95–97% (only if…
Thursday 7:30pm cancelled Then… Front Squat Week 4 of 6 1¼ Front Squat Then.. 4 x 3:00 AMRAP (12:00 Continuous) Cal Row Dual Db Box Step-Ups Max Burpee Pull-Ups in Remaining Time
5 Rounds For Time: 300m Run 12 Power Snatch 9 Toe to bar 6 Single Dumbbell Box Step Overs
Deadlift (Week 3 of 3) Every 2:00 x 6 Sets: Then… 15 Min AMRAP 5 Power Cleans 10 Dumbbell Bench Press 5 Front Squats 15/12 Cal
7:30pm Class Cancelled Today!!! 32min Cap 2 Rounds 40 Bb Lunge Steps 20 Bb Bicep Curls 10 Burpees to Target into… 1500m Run Into… 2 Rounds 10 Burpees to Target 20 Bb Bicep Curls 40 Bb Lunge Steps
