HAPPY BIRTHDAY COACH DANI !
A.
15 minutes to build to a heavy Back Squat
then..
3 sets
Back Squat x 5 @ 80-85%
B.
3 sets for times
4 Squat Cleans @ 70%
8 Burpee Box Jumps 30/24
12 Kettlebell Swings 24/16
16 Calorie Assault Bike
-Rest 3 minutes-
A.
5 sets
Halting Snatch Grip Deadlift (pause 3 seconds at mid-knee) + Hang Snatch + Snatch
*Rest as needed
B.
AMRAP 15
50 Double-Unders
10 Overhead Squat 135/95
5 Bar Muscle Ups
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 20 minutes of:
Station 1
5 Power Snatch 135/95
10 AB Mat PVC Sit-Ups
Station 2
5 Front Squats 135/95 lbs.
10 Pull-Ups
Station 3
200 Meter Run w/Med Ball 30/20 lbs.
*Teammates can only rotate after the running partner returns.
A.
Three sets not for time of:
Ring Rows x 8-10 reps @2111
Floor Hip Bridges x 15
Weighted Plank x 45-60 seconds
B.
Build to a heavy 3 rep Deadlift
*This doesn't need to be a max, just something heavier than you will use in the workout
2 sets
AMRAP 5
3 Deadlifts 275/185 lbs.
5 Bar Facing Burpees
7 Air Squats
-Rest 2 minutes-
A.
Take 15 minutes and build to a heavy Split Jerk
B.
For 20 minutes rotate through the following stations
45 seconds Assault Bike
-Rest 15 seconds-
30 seconds Hand Release Push-Ups
-Rest 30 seconds-
45 seconds Farmer Carry with kettle bells 32kg/24kg
-Rest 15 seconds-
30 seconds Box Jumps
-Rest 30 seconds-
A.
Every 2 minutes for 20 minutes
Build to a heavy 2 Rep Back Squat
then..
3 sets of 2 @ 85-90%
B.
Every 3 minutes for 18 minutes
Row 250m/200m
10 Back Rack Lunges 165/105 lbs.
A.
3 sets not for time
Butterfly Pull-Ups x 10-12
Ring Dips x 10-12
Dragon Flags x 6-8
B.
5 sets
4/2 Muscle-Ups
8 Handstand Push-Ups
200m Run
Rest 2 minutes
*Limited Schedule today
Classes - 9 & 10
Open Gym 11-1
AMRAP 7
40 Double-Unders
20 KB Swings 24kg/16kg
10 Toes-to-Bar
–Rest 3 Minutes–
AMRAP 5
10 Overhead Squats 135/95
2 Rope Climb
–Rest 2 Minutes–
AMRAP 3
Max Burpee Box Overs 24"/20"
A.
Three sets of:
Deadlift x 6-8 reps @21X1
Supinated Ring Rows x 8-10 reps @2111
Plank from Elbows x 60 seconds
B.
AMRAP 15
15 Stick Sit-Ups
15 Push-Ups
50m Walking Lunge (length of gym - there and back)
A.
3 sets not for time
Kettlebell Snatch x 6-8 each arm
Toes-to-Bar x 10-12
Candle Stick Rolls x 10
B.
For time:
???
A.
Every minute on the minute for 8 minutes:
Shoulder Press x 1 rep
Build over the 8 minutes
at the 10:00 ...
Every 2 minutes for 6 minutes:
Shoulder Press x 1 rep
Goal is to be heavier than where you finished the 8 minutes
B.
"Mary meets DT"
3 rounds for time:
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
12 Deadlifts 155/105 lbs.
9 Hang Power Clean 155/105 lbs.
6 Push Jerks 155/105 lbs.
C.
3 sets not for time
Stationary Dips x 10-12 @20X1
Single Arm Row x 10 each
A.
Take 15 minutes & build to a heavy Power Snatch + Snatch
B.
10 Rounds
3 Power Snatches @75-80% of A
5 Box Jumps (30/24)
C.
3 sets
10-15 GHD Sit-Ups
10-15 Ham Ext.
A.
Front Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Set 5 – 1 rep @ 90-100%
Set 6 – 1 rep @ 100%+
Rest 2-3 minutes between sets
B.
EMOM 24
Minute 1 - 30-45 seconds Hollow Hold or Rocks
Minute 2 - 10-12 Front Rack Reverese Lunges 135/95 lbs.
Minute 3 - 20 Double-Unders + 6 Burpees
A.
Every minute on the minute for 14 minutes:
Odd - Row 250m/200m
Even - 10-12 PVC Sit-Ups
Rest 5 minutes
B.
4 sets
Run 400m
2 Rope Climbs
*Rest 2 minutes after each set
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 60 seconds
Hip Extension x 15
Rest 2 minutes
B.
AMRAP 10
15 Kettlebell Swings 24/16 kg
15 Wall Ball Shots 20/14 lbs
A.
3 sets not for time
Butterfly practice for Pull-Ups
40-50 Double-Unders
30-45 second L-Sit
B.
Reps of 10-1
Bench Press 135/95 lbs.
Pull-Ups
*15 min cap
A,
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 1-2 minutes
Bent Over Barbell Row x 6-8 @20X1
Rest 2-3 minutes
B.
Five sets of:
Against a two-minute running clock, complete:
3 Hang Cleans 135/95 lbs
6 Shoulder to Overhead
9 Front Squats
Max Reps Burpees
Rest 2 minutes
A.
3 sets not for time
Turkish Get-Up x 2-3 reps each arm
Alternating Pistols x 3-5 reps each leg
Box Jumps x 12-15 reps (work on rebounding)
B.
AMRAP 20
In teams of two, alternating each movement
6 Snatches 95/65 lbs
12 Toes-to-Bar
200m Run
A.
Four sets of
Front Squat x 1 @32X1 + Front Squat x 3
Rest 1-2 minute
Strict Pull-Ups x 3-5
Rest 3 minutes
B.
Four sets
Against a 2-minute running clock
Row 250/200 Meters
Max reps of Squat Cleans (135/95 lbs)
Rest 3 minutes
Complete as many rounds and reps as possible in 6 minutes of:
7 Hang Snatch 135/85
7 Handstand Push-Up
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
10 Overhead Squats 135/85
15 Box Jumps
Rest exactly 4 minutes, and then. . .
Complete as many rounds and reps as possible in 6 minutes of:
2 Overhead Lunges 135/85
2 Push-Ups
4 Overhead Lunges
4 Push-Ups
. . . and so on up the ladder