Wednesday 07.17.2019
A) SKILL EMOM 8: ODD Minutes: 10-15 seconds L-Sit Hold EVEN Minutes: 15-20 seconds Handstand Hold B) AMRAP 20: 10 KBS (53, 35) 10 T2B 400 Meter Run L3: (45, 30) L2: (35, 25) (Knee Lifts) L1: (35, 25 Russian Swings) (Reverse Crunches) C) EXTRA CREDIT Rollback Triceps Extensions: 4 x 12. Rest 60s.
Tuesday 07.16.2019
A) STRENGTH 1) Shoulder Press 3/5 x 3 @55% of Two Friday’s Ago. Rest 60s. 2) KB Rows: 1/4 x 12. Rest 60s. – same weight as last week but pause for a 1 count on each rep B) 4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b) Hand Release Push-ups 1c) […]
Monday 07.15.2019
A) Squat Clean: 1RM. Rest 2:00 – Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats. B) 4 Rounds of: 21/18 Calorie Row or 15/12 Calorie Bike or 400 Meter Run Rest 2:00 *During each rest interval complete: 30 Easy Single Unders 15s RKC Plank Barbell […]
Saturday 07.13.2019
A) In teams of 3: AMRAP 30: Buy-in: 3 Mile Run, Remaining time AMRAP: 30 Barbell Rows (135, 95) 30 Wall Balls (20, 14) 30 Pull-ups 30 Box Jumps w. step down (24, 20) *One person works. Split as desired L2: (Band Assisted Pull-ups) (14, 10) (Less than 24/20) L1: (Ring Rows) (10, 8) (Alt. […]
Friday 07.12.2019
A) Close Grip Floor Press: 3RM. Rest 2:00 – Grip just inside of shoulders – Beginner: 5 x 5 with a moderate load. B) METCON AMRAP 4: DB Bench Press (client choice of weight) Right into: AMRAP 4: Barbell Curls (empty bar) Right into: AMRAP 4: Russian Twists w. a plate (client choice of weight) […]
Thursday 07.11.2019
A) STRENGTH 1) Sumo Deadlift: – 3/8 x 3 @50%, every 60s. – reset on each rep – Based off of 1RM Sumo Deadlift 2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s. – L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s. B) ”Abs […]
Wednesday 07.10.2019
A) SKILL 15 Minutes of: 1 Olympic Lifting Skill – Snatch or Clean + Jerk Variation – Focus on technique performing sets 2-3 reps. – Do not exceed 60% of 1RM – Hint: we are performing a max squat clean on Monday. B) 10 Rounds of: ”Hard Effort Cardio” 30s on/60s off of: Choose between […]
Tuesday 07.09.2019
A) STRENGTH 1) Shoulder Press 3/6 x 3 @50% of Last Friday. Rest 60s. 2) KB Rows: 1/4 x 10. Rest 60s. B) AMRAP 12: 1 Rope Climb 10 Burpees 100 Ft. Single Arm OH KB Carry (50 ft. each) Rx+:(Legless Rope Climbs) L2: (5 Strict Band Assisted Chin-ups per round) L1: (2 Ground to […]
Monday 07.08.2019
A) Back Squat: 5RM. Rest 2:00 – Beginner: Moderate set of 5 with perfect technique. B) 5 Rounds of: 250m row 25 Air Squats 20 Russian KB Swings (70/53) Rest 2:00 between sets C) EXTRA CREDIT Single Leg Banded Hamstring Curls: 3 x 50 ea. Rest 30s. Barbell Club meets at 6:30
Saturday 07.06.2019
A) For time with a partner: 10-20-30-40-50 DB Hang Squat Cleans (50, 35) 20-40-60-80-100 Double Unders 10-20-30-40-50 Calories Bike *One person works. Split evenly. L3: (45, 30) L2: (35, 25) (Double Under Attempts) L1: (30, 20) (Single Unders) 35:00 Time Cap B) 10 Minutes of ”Recovery” Work – Choose between bike, jog, row, or light […]