Friday 08.03.2018
A. Hang Power Clean 1 Rep Max Rest 2:00 Minutes Beginner: 6 x 3 focusing on technique Rest :90 seconds or Push Press 5×5 Rest :90 Seconds B. “Johnny Cash” Four Rounds for Time of: 15 Toes to Bar 15 Hang Power Cleans (115/75) 15 Push Press (115/75) 15 Box Jumps with Step Down […]
Thursday 08.02.2018
A. Every Minute on the Minute for Six Minutes: 3 Front Squats @ 75%-80% -No Pause this week Right into Every Minute on the Minute for Three Minutes: 5 Romanian Deadlifts @same weight as Front Squats B. As Many Rounds as Possible in Twenty Minutes in Teams of 2 0:00-10:00 Max 100 Ft. Trips of […]
Wednesday 08.01.2018
A. 5 Rounds of :40 seconds of work with :20 seconds Rest for max reps: Wallballs (20/14) Box Jumps with Step Downs (24/20) Handstand Walks or Shoulder Touch Russian Twists with a Plate (20/15) Max Calories Bike or Row *Score = total Wallballs + Calories L2: (14/10) (20/15) (15/10) L1: (10/8) (20/15 Step-ups) (10/BW) B. Accessory […]
Tuesday 07.31.2018
A. Jerk: 6 x 3 @ 70-75% of 7/27, every 90s. Or use moderate weight B. Every 4 Minutes x 4 sets: 12 Chest to Bar Pull Ups 400 Meter Run Rx+:(15 C2B Per Round) L3: (Chin over bar pull-ups) L2: (Band Assisted Pull-ups) L1: (Ring Rows) (200m Run) C. Sign up for Dr. Kristin’s […]
Monday 07.30.2018
A. Barbell Box Squat 6×3 (Rest 2:00 minutes) Build to a moderate set of 3 in 6 sets Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s B. “Batwings” For Time: 30 Calorie Bike (45 Calorie Row) 30 Deadlifts (225/155) 30 Lateral Burpees L3: (185/125) L2:(155/105) L1:(60s Max […]
Saturday 07.28.2018
A. For Time with a Partner: 800 meter Run 50 Medball Cleans (20/14) 50 Power Snatch (75/55) 800 meter Run 50 Hand Release Push-Ups 50 Burpee Pull-Ups 800 meter Run 50 Power Snatch 50 Medball Cleans 800 meter Run 50 Hand Release Push-Ups 50 Burpee Pull-Ups L2: (14/10) (65/35) (Box Push-ups) L1: (10/8) (Empty Bar) […]
Friday 07.27.2018
A. Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max B. Every Minute on the Minute for Twenty Minutes: Minute 1: 12 Toes to Bar Minute 2: 12 Hang Power Cleans […]
Thursday 07.26.2018
A. 1) EMOM 7: 3 Paused Front Squats @70-75%. – 2 Second pause on each rep Right into 2) EMOM 3: 3 Touch n Go Deadlifts @same weight as Front Squat B. “Arms + Legs” For Time: 3 Legless Rope Climbs 9 Backs Squats (225/155) 30 Wallballs (20/14) 2 Legless Rope Climbs 7 Back Squats […]
Wednesday 07.25.2018
A. As Many Rounds as Possible in Twenty Five Minutes with a Partner: 100 Double Unders 75 Calorie Row 50 Alternating Dumbbell Snatch (50/35) (10 Each) *One athlete works at a time. Split as needed L3: (40/25) L2: (30/20) (40 Double Under Attempts each) L1: (25/15) (Single Unders)
Tuesday 07.24.2018
A. “Helen” Three Rounds for Time: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull Ups L3:(45/25) L2:(35/25) (Band Assisted Pull-Ups) L1:(35/25 Russian Swings)(Ring Rows) 16:00 Minute Time Cap B. Accessory Work: Three Rounds of: 200 Meter Light Jog 15 Banded Pull Downs (DEMO) 30 Dumbbell Bench Press, Neutral (light) C. Sign up for Dr. […]