General Warm-up Then…, Run 600m 20 Back Squats, 155/105 (From floor*) Run 400m 20 Burpees Over The Bar Run 200m 20 Push Press, 135/95* Run 200m 20 Hang Pwr Cleans, 135/95* Run 400m 20 Burpees Over The Bar Run 600m 20 Back Squats, 155/105* Then…, In the remaining time: Hip Extension or GHR – 3…
Barbell Class with Coach Joel Saturday 11am Please RVSP [email protected] Gymnasty Practice EMOM x 20 min of: ODD: Shoot Throughs x 10 EVEN: Bench Press x 5 @ M: 205/185/155 – W: 135/115/95 ODD: AKBS x 15 @ 53/35# or 72/53# EVEN:Box Jumps x 10 @ 30/24” Then…, AMRAP in 10 min of one of…
Barbell Class with Coach Joel Saturday 11am Please RVSP Email [email protected] Bring your runners!!! General Warm-up Then…, 2×600 rest 1 min btw each set. Then…, EMOM x 6 min Hang Pwr Clean + Push Press + Hang Clean Rest 1 min then…, AMRAP in 2 min of: Group A) Kipping Handstand Push-ups Group B) Wall…
100 Jumping Jacks in 90 sec. Then…, Snatch Grip High Pull (Positional Awareness) 5 x 2 Not too heavy!! Then…, Bar Complex EMOM x 10 min: Hang Pwr Snatch + OHS – (2+1) 95/65 115/85 135/95 155/110 Then…, Seated Box Jumps – (Compare to previous attempts) x 8 sets (10 min cap) Then…, For Time:…
Complete the following task in under 6 min…, 80 Burpees Then…, Clean Warm-up in 5 min Clean Deadlift x 5 Clean High Pull x 5 Muscle Clean x 5 Strict Press x 5 Front Squat x 5 With a 10 min running clock work quickly towards a heavy single of the following complex: Low Hang…
Barbell Class with Coach Joel @ 11a Saturday Fever #2 Start Time: 0:00 150 Double Unders 50 GTOH (45/35#) 50 Ring Dips (Scaled: 75 Box Dips) 50 Db Goblet Squats (53/35#) 50 Double Unders 50 HSPU (Scaled: 75 Plate Push-ups) 50 Burpee Box Step Overs 20’ 50 Strict Pull-ups 150 Double Unders Time Cap: 40:00
*Reminder Barbell Class Saturday 11am General Warm-up Then…, Partner EMOM for 10 Min 100m Row Sprint + 6 Thrusters 110/65# (Rx+) 120/85# Then…, Gymnasty Practice EMOM x 12 min A) 1/4 Ring Mu + 10 Hollow Rocks B) 6/10 TTB + 1 L-Sit Rope Climb C) 5 Shoot Throughs + :20 Handstand Hold D) 1/5…
Snatch Warm-up (Empty Bar ) -Snatch DL -Snatch High Pull -Muscle Snatch -Power Snatch Ends @ 5:00 Starts @ 7:00 Vertical Jump (Abv Kn) Snatch Grip – 50% x 5 x 5 Ends @ 15:00 Starts @ 20:00 Snatch Complex: Muscle Snatch + Hang Pwr Snatch + OHS ——-》Quality Over Load 5 sets. Ends @…
Bring your running shoes 🙂 0:00 General Wu Ends @ 8:00 Starts @ 10:00 Back Squat – 60% x 20 x 2 Same as last week!! If last week was easy for you add 5Ibs to 10Ibs total. Ends @ 20:00 Starts @ 25:00 3x400m w/1:00 rest btw efforts (record your slowest time) Slowest time…
General Wu & Clean Wu Ends @ 12:00 Starts @ 15:00 Pwr Cleans 2/3reps- EMOM x 8 min Group A) 205/145# Group B) 165/115# Group C) 135/95# Ends @ 23:00 Starts @ 28:00 Hang Snatch Pull (Phase 2) – 85% x 3; 90% x 2 x 2 Ends @ 38:00 Starts @ 40:00 Triple Broad…
