Monday 04.15.2019
A) Power Clean: 3-3-2-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits. B) “Chuck Rhoades” AMRAP 7: Squat Clean Thrusters (155, 105) Rx+:(185, 125) L3: (135, 95) L3: (115, 75) L1 Metcon: AMRAP 7: 10 Thrusters (95, […]
Saturday 04.13.2019
A) For time with a partner: 50 Thrusters (115, 75) 50 T2B 1 Mile Run 50 T2B 50 Thrusters (115, 75) 1 Mile Run L3: (95, 65) L2: (75, 55) (Knee Lifts) L1: (65, 45) (Abmat Sit-ups) 30:00 Time Cap EXTRA CREDIT (55:00 – 60:00) 5 Minutes of Parasympathetic Breathing Barbell Club meets at […]
Friday 04.12.2019
A) Weighted Close Grip Chin-up: 3RM. Rest 2:00 – L3: Bodyweight 6 x 3. Rest 90s. – L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s. B) For Time: 21-15-9 DB Hang Power Cleans (50, 35) Push-ups on Dumbbells Then, not for time: 21-15-9 DB Floor Press (50, 35) (Neutral Grip) *50 Banded pull-aparts after […]
Thursday 04.11.2019
A) Strength 1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s. 2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s. B) “Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max Cals on […]
Wednesday 04.10.2019
A) 20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry (53, 35) Then with the remaining time AMRAP: 200 Meter Run 15 SDHP (53, 35) 30 Double Unders L3: (45, 30) L2: (35, 25) (Double Under Attempts) L1: (30, 20) (Single Unders) B) EXTRA CREDIT Alternating DB Curls: 3 x 10 ea. […]
Tuesday 04.09.2019
A) Push Jerk: 5 x 3 @75-80% of 3/29, every 90s. – reset on each rep. B) 4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps) 25/20 Calorie Row Rest 1:1 L3: (6/4 Strict Pull-ups per round) (30, 20) L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups) L1: […]
Monday 04.08.2019
A) Strength 1) Front Box Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – 16” Box – Beginner build to a challenging set of 3 2) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s. B) ”Snatch Balls” AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 14) L3: (75, […]
Saturday 04.06.2019
A) Superset: 1a) Single Arm DB Push Press: 1/4 x 6 ea. Rest 30s. 1b) Front Rack Rear Foot Elevated Split Squat: 1/4 x 6 ea. Rest 30s. B) For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Hang Power Clean + S20H (95, 65) L3: (75, 55) L2: (Double Under Attempts) (65, 45) L1: (Single Unders) (55, […]
Friday 04.05.2019
A) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 – Beginners: Build to a moderate set of 3 only adding weight if form permits. B) AMRAP 12: 2 Rope Climbs 20 Barbell Rows (95, 65) 200 Meter Run L3: (1 Rope Climb) (75, 55) L2: (5 Strict Band Assisted Chin-ups) (65, 45) L1: (8 Ring Rows) […]
Thursday 04.04.2019
A) Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s. B) Not for time: 16-14-12-10-8-6-4 Russian KBS (70, 53) Goblet Reverse Lunges (70, 53) (Split Reps between each leg) Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps) L3: (53, 35) L2: (45, 30) L1: (35, 25) C) EXTRA CREDIT Sledpull Powerwalk […]