A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Every minute, on the minute, for 10 minutes:
3 Power Cleans (185/125 lbs)
6 Pull-Ups
A.
Deadlift
*Set 1 – 6 reps @ 50-60%
*Set 2 – 4 reps @ 65-75%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 6 reps @ 65-75%
*Set 5 – 4 reps @ 80-85%
*Set 6 – 2 reps @ 90%
Rest 4 minutes between sets, and use that time to work on a gymnastic skill work of your choice
B.
Three rounds for time of:
20 Toes-to-Bar
40 Kettlebell Swings 24/16 kg
60 Double-Unders
For time:
Run 800 Meters
immediately followed by "Elizabeth"
rounds of 21, 15 and 9 reps of…
Power Cleans (135/95 lbs)
Ring Dips
immediately followed by…
Run 800 Meters
immediately followed by "Diane"
rounds of 21, 15 and 9 reps of…
Deadlift (225/155 lbs)
Handstand Push-Ups
immediately followed by…
Run 800 Meters
A.
Every 2 minutes, for 4 minutes:
High Hang Snatch x 3 reps @ 50-55%
Followed by…
Every 2 minutes, for 6 minutes:
High Hang Snatch + Hang Snatch @ 60-65%
Followed by…
Every 2 minutes, for 6 minutes:
Hang Snatch + Snatch @ 70-75%
B.
Against a 3 minute running clock, complete:
500/400 Meter Row
Wall Ball Shots x Max reps
Rest 2 minutes
Repeat for a total of four sets.
A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 60-90 seconds
B.
Complete as many sprints as possible in 25 minutes of:
300 Meter Sprints
Walk 100 Meters
*Sprint to the 300 Meter mark, then walk to the 400 Meter mark. Sprint back to the 100 Meter mark, then walk back to the gym and repeat for the remaining 25 minutes.
A.
Every 2 minutes, for 6 minutes:
3-Position Clean + Jerk @ 65+%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 10 minutes:
Clean Pull + Clean & Jerk @ 80+%
B.
For time:
100 Double-Unders
50 Thrusters (95/65 lbs)
50 Toes to Bar
50 Double-Unders
25 Thrusters (95/25 lbs)
25 Toes to Bar
A.
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
In teams of two, complete 4 sets each of:
600/500 Meters of Rowing
15 Burpee Box Jump Overs
As soon as the Concept 2 is available, the next person may start rowing.
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Muscle-Ups x 2-6
Minute 2 – Handstand Walk x 30-50 Feet
Minute 3 – Unbroken Double-Unders x 20-50 reps
B.
Three rounds for time of:
15 Chest to Bar Pull-Ups
12 Front Squats 195/135 lbs.
9 Strict Handstand Push-Ups
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead 115/75 lbs.
10:00 – 20/15 Muscle-Ups OR 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots
20:00 – 75 Box Jump Overs
25:00 – 800 Meter Run
A.
Take 15-20 minutes to build to today’s heavy…
Power Snatch + Overhead Squat
B.
For time:
Run 400 Meters
10 Squat Snatches 135/95 lbs.
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches
Run 400 Meters
A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
GHD Sit-Ups x 10-15
Rest as needed
B.
Three sets for max reps against a 3-minute running clock:
Row 400/300 Meters
Max Reps of Gymnastic Skill of your choice
(Muscle-Ups/Strict Pull-Ups/Handstand Push-Ups etc.)
Rest 3 minutes
A.
Six sets of:
Power Clean x 2.2
Rest 3 minutes
B.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 14 minutes of:
7 Power Cleans 135/95 lbs.
7 Front Squats
7 Push Press
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – L-Sit x 30 seconds
Minute 2 – Handstand Hold x 30-45 seconds
Minute 3 – Unbroken Double-Unders x 20-50 reps
B.
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings (24/16 kg)
Rest 2 minutes between sets, and complete a total of 5 sets.
A.
Every 2 minutes, for 14 minutes:
Back Squat x 2 reps
Build to today’s heavy double.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Toes to Bar
50-Feet of Walking Lunges with KBs
Three sets for times of:
Row 500 Meters
15 Deadlifts 255/175 lbs.
30 Wall Ball Shots
Run 400 Meters
Rest 4 minutes
A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B.
Three sets for times of:
60 Double-Unders
30 Kettlebell Swings
15 Toes-to-Bar
Rest 2-3 minutes
A.
Take 15-20 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work
B.
Complete as many rounds and reps as possible in 9 minutes of:
5 Hang Power Snatches 135/95 lbs.
7 Overhead Squats
9 Kipping Handstand Push-Ups
For 40 minutes rotate through the following exercises:
Minute 1: Assault Bike x 45 seconds
Minute 2: Row 300/250 Meters
Minute 3: Rest
Mintes 4: 20 Hollow Rocks + 10 V-Ups + 10 second L-Sit
Minute 5: Rest
Happy 4th of July !
Only one class today at 8am. Don't forget to wear your red, white and blue.
A.
Every 2 minutes, for 14 minutes:
Back Squat x 3 reps @ 3111
B.
In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of:
Station 1 – Row 500 Meters
Station 2 – Dumbbell Man-Makers
Station 3 – Rest