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…
Warm-up Ends & Starts @ 10:00 Back Squats – 4 x 5 M: 325# M: 265# M: 195# M: 125-165# F: 215# F: 185# F: 155# F: 125-145# Ends @ 22:00 Starts @ 25:00 Gymnasty Element: EMOM for 10 min: ODD: 6 Burpee Box Jump Overs, 30/24” EVEN: (Rx) 3 Skin the Cat or 6/8…
*New to the Schedule* Barbell Class starts today at 11a Saturday Fever!!! 0:00 50 Deadifts @ 135/95# 5:00 50 Burpees over the bar 10:00 50 Windshield wipers or 50 Weighted Sit ups 20:00 50 Plate Push ups 25:00 50 Pull Ups Ends @ 30:00 Rest 10:00min Starts @ 40:00 1rm Power Clean & Jerk
0:00 Warm-Up Ends @ 8:00min Bar Warm-up Ends & Starts @ 15:00min EMOM for 8 min: 8 x Hang Power Cleans 8 x Burpees over the bar Group A- 185/115# Group B- 155/105# Group C- 135/95# Ends @ 23:00 Rest & Recovery 3:00min Start @ 26:00 Of the following lifts choose ONE: A) Strict Press…
