A.
Build to a Heavy Back Squat Triple
* 5 lbs. up from last week
then..
3 sets
Back Squat x 3 @ 85-90%
B.
Every 5 minutes for 20 minutes
Run 400m
15 KB Swings 32/24 kg
15 Push Press 115/75 lbs.
3 Person Teams
30 minute AMRAP
1 – Row for Calories
2 – 10 Thrusters 95/65, 7 Burpee Box Overs 24/20, 10 GHD Sit-Ups
3 – Rest
Rotate when 2nd person finishes.
A.
Three sets not for time of
Romanian Deadlift x 6-8 reps @ 3011
Single Arm Row x 10 each arm
Plank from Elbows x 60 seconds
B.
“The Chief”
5 sets
Against a three-minute running clock, complete as many rounds and reps as possible of
3 Power Cleans 135/95 lb.
6 Push-Ups
9 Air Squats
Rest 60 seconds between sets
A.
Every two minutes, for 12 minutes
Power Jerk + Split Jerk
B.
3 sets for times
20/15 Calories on the Assault Bike
50 Double-Unders
20 Toes-to-Bar
-Rest 3 minutes-
A.
Every two minutes, for 20 minutes
Halting Clean Deadlift + Hang Clean + Clean
B.
Every minute, on the minute for 10 minutes
3 Burpees
6 Box Jumps 24/20"
9 Kettlebell Swings 24/16kg
A.
3 sets not for time
Muscle-Ups or Ring Pull-Ups x 3-8
L-Sit x 30-45 seconds
Bridge Ups x 6-8
B.
Every 5 minutes for 15 minutes
Run 400m
15 Wall Ball Shots
15 Pull-Ups
A.
Build to a Heavy Back Squat Triple
then..
3 sets
Back Squat x 5 @ 90%
B.
For time:
80 Calorie Row
40 Shoulder-to-Overhead 155/105 lbs.
20 Squat Cleans 155/105 lbs.
HAPPY BIRTHDAY HANNA !!
For time:
50 Double-Unders
40 Pull-Ups
30 Box Jumps 24/20"
20 Snatches 115/75 lbs.
10 Handstand Push-Ups
-Rest 3 minutes-
10 Handstand Push-ups
20 Snatches 115/75 lbs.
30 Box Jumps 24/20"
40 Pull-Ups
50 Double-Unders
HAPPY BIRTHDAY BREE !!
A,
Every two minutes, for 20 minutes of
Clean & Jerk x 1.1
(rest 10 seconds between singles)
*Build over the 10 sets
B.
Complete as many rounds and reps as possible in 7 minutes of
Row 250m
20 Barbell Thrusters 45
20 Russian Kettlebell Swings 32/24
C.
Eight sets of
20 seconds of Hollow Rocks or Holds Rest 10 seconds
A.
3 sets not for time:
Stationary Dips or Ring Dips x 8-12
Single Arm Row x 10 each @2111
L-Sit x 30-45 seconds
B.
For time:
80ft Front Rack Walking Lunge 135/95 lbs.
40 Toes-to-Bar
20 Hand Release Push-Ups
20 Toes-to-Bar
40 Hand Release Push-Ups
80ft Front Rack Walking Lunge 135/95 lbs.
HAPPY BIRTHDAY ROSA !!!
A.
Every 2 minutes for 16 minutes
Shoulder Press x 2-3 reps @ 20X1
B.
Every minute on the minute for 20 minutes
Minute 1 - Row 300m/250m
Minute 2 - Run 200m
Minute 3 - Rest
Minute 4 - 1-2 Rope Climbs
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)