Clean and Jerk Technique work -Split jerk -Power clean + Jerk x2 -Squat clean + jerk (Build to 60%) Then.., EMOM x 5min 12/9 Cals EMOM x 5min 2-3 CJ @60-65% EMON x 5min 35 Double unders/60s EMON x 5min 1 CJ @65-70% Then.., 3 Rounds. 20 WB 15 Pullups/C2B/banded 10 BOB Burpees *12min Cap
General warm-up then.., 30min clock. •rest :90 after each round. 30/20 cal Bike/row/ski/run -then- 3rds of: 10 T2B 10 Alt db snatch 10 push ups Then.., EMOM x 8 2-4 Wall walks :30 Hollow body hold
Back Squats 10 EB reps 8 reps @40% 6 reps @50% -then- 4 Pause Back Squats @60% 4 Pause Back Squats @65% 4 Pause Back Squats @70% 4 Pause Back Squats @75% -then- 2 Sets x 6 reps @75% No Pause! Then.., Bench Press 10-9-8-7-6-5-4-3-2-1 Bench press @60% Dead stop Bent over rows 5/5 20…
Split Jerk 10min Skill work Then.., 5 sets x 3 sets @60-65% *2sec pause in the dip. Then.., AMRAP 8min 5 HSPU 10 DB OH lunges RA 5 SA DB Push press RA 10 DB OH lunges LA 5 SA DB Push press LA rest 4min For time: 50 cals 40 Thrusters 45/35 30 American…
Front Squats -3min warmup to 65% Then.., EMOM x 10 3 Front Squats 65-70% * After the first 6rds/min, add a little more weight. No more then 70%. Then.., For time: 800m run right into… 3-4 rounds 200m farmers carry 25 DB front squats 20 situps 10/7 Cals
Snatch Warm-up 3min Then.., Every 90s x 10 Rd 1-4: 3 reps 50-60% Rd 5-7: 2 reps 60-70% Rd 8-10: 1 rep 70-75% Then.., Every 6min x 4 400m/325m row/ski 30 Wall balls 20 hang power snatches 75/55
*Notes -Tuesday 6am is now available. -Sunday, July 4th. Gym Closed. -Saturday, July 3rd. Team “Hero” workout. 8-10min :30 Bike/row 10 Alt Leg through 10 Toes Elevated Bodyweight Jefferson Curl or DB Jefferson Curl 10 Yoga Push Ups Then.., 6-7rounds Every 7min 20 Cals 15 DB Floor press 50/35 20 Push ups 15 T2B/ Alt…
3:00min. Bike/row/ski/run Then.., Complete with Mini band: 10 Side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10 Single Leg Glute Bridges R/L 10 Bird Dogs R/L 10 Squats Then.., Power Clean Ladder Clean warmup (Build to 50%) Then.., Every 1:15 x 5 3 Power cleans @50-60% Every 1:15 x 5 2 Power Cleans…
We will take the next few weeks to get back to some much needed strength work after which we will re-evaluate yet again. This process is just that, a process! Enjoy the ride. Do the extra work. *Notes -Tuesday 6am is now available. -Sunday, July 4th. Gym Closed. -Saturday, July 3rd. Team “Hero” workout. –…
