A.
Every 2 minutes, for 16 minutes:
Clean + 2 Front Squats @ 85% of your 1-RM C&J
B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
OR
OPTION 2 (thanks Rich)
10 Thrusters 185/125 lbs
20 Thrusters 135/95 lbs
40 Thrusters 95/65 lbs
80 Thrusters 45/35 lbs
A.
3 sets not for time of:
Strict Ring Pull-Ups x 2.2.2
(5-10 second rest in between the 2 reps)
Handstand Walk x 30-50 feet
L-Sit Hold x 45 seconds accumulated time
B.
Every minute, on the minute for 18 minutes
1 – 18 Alternating Dumbbell Snatch (50/35 lbs)
2 – 12 Box Jump Overs
(use a higher box if comfortable)
3 – 3-6 Muscle-Ups
A.
Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets
*Good goal is to use 5-10 lbs more than last week
B.
Row 300 Meters
40 Double-Unders
As soon as you complete your last double under, stop the clock, pick up two KBs or DBs or Bear Hug Sandbag Carry and walk 300-feet. Alternate between Farmer’s Carry and Sandbag Carry completing max rounds in 20 minutes
A.
Four sets of:
Shoulder Press x 5 reps @ 20X1
Rest 90 seconds
Pull-Ups x 5-10 reps
(use this as a skill session and try to establish good rhythm with butterfly or kipping)
Rest 90 seconds
B.
Every 5 minutes for 20 minutes
15/12 Calorie Bike
12 Toes-to-Bar
9 Thrusters (115/75 lbs)
A.
Every 2 minutes, for 6 minutes:
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
Followed by…
Every 3 minutes, for 18 minutes of:
3-Position Snatch
(mid-thigh, then 2″ below the knee, floor)
B.
Complete as many rounds and reps as possible in 7 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats
9 Barbell Burpees
Four rounds for time of:
10 Deadlifts (245/175 lbs)
10 Bar Facing Burpees
Rest exactly 3 minutes, and then . . .
Three rounds of:
10 Power Cleans (195/135 lbs)
20 Wall Ball Shots
Rest exactly 3 minutes, and then . . .
Two rounds for time of:
10 Squat Cleans (145/105 lbs)
30 Toes-to-Bar
A.
Every 2 minutes, for 20 minutes:
Snatch
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
B.
Five sets for times of:
40 Double-Unders
6 Strict Handstand Push-Ups OR Ring Dips
Rest 30 seconds
Partners alternate whole rounds for time and complete five rounds each of:
Row 300/250 Meters
Push-Ups x 15/10
AB Mat Butterfly Sit-Ups x 20
Run 300 Meters
A.
Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between the sets of 5 reps)
Rest 3 minutes between sets
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front Rack Reverse Lunges (135/95 lbs)
4 Muscle-Ups OR 8 Chest-to-Bar Pull-Ups
A.
Every 2 minutes, for 20 minutes:
Station 1 – Shoulder Press x 3-5 reps @ 20X1
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1
B.
For time:
1000 Meter Row
100 Kettlebell Swings (24/16 kg)
1000 Meter Row
A.
Every 2 minutes, for 16 minutes:
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B.
For time
12 Power Cleans (185/135 lbs)
21 Burpee Box Jump Overs
9 Power Cleans
15 Burpee Box Jump Overs
6 Power Cleans
9 Burpee Box Jump Overs
For max reps:
60 Seconds of Kettlebell Front Rack Lunges
Rest 2 minutes
60 Seconds of Double-Unders
Rest 2 minutes
60 Seconds of Handstand Push-Ups
Rest 2 minutes
60 Seconds of Wall Ball Shots
Rest 2 minutes and then . . .
Every 2 minutes, for 24 minutes:
Station 1 – Kettlebell Front Rack Lunges
Station 2 – Double-Unders
Station 3 – Handstand Push-Ups
Station 4 – Wall Ball Shots
A.
Every 2 minutes, for 6 minutes:
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes:
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 6 minutes:
Clean x 1 rep
B.
Ten rounds for time:
3 Clean & Jerks (155/105 lbs)
4 Box Jumps (30″/24″)
Every 11 minutes, for 33 minutes:
40/30 Calorie Assault Bike
1000/800 Meter Row
15-10 Strict Handstand Push-Ups
-OR-
9/6 Muscle-Ups
(thank the 6am coach for the extra minute 😉)
A.
Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts (275/185 lbs)
10 Chest-to-Bar Pull-Ups
A.
Four sets of:
Push Press x 3-5 reps
Rest 30 seconds
Weighted Plank x 45-60 seconds
Rest 90 seconds
B.
For time:
Run 600 Meters
30 Thrusters (115/75 lbs)
30 Toes-to-Bar
Run 600 Meters
A.
Every 2 minutes, for 6 minutes:
Snatch Balance x 2 reps
Followed by…
Six sets of:
Hang Snatch + Snatch from Below the Knee + Snatch
Rest 2 minutes between sets
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Hang Squat Snatches (135/95 lbs)
6 Bar-Facing Burpees
Because we have some people competing at Iron October tomorrow, let’s have some fun with a few of the events they will be taking on. Best of luck to Coach Rob, Kelsey, Marilyn, Rosa, Jenna and Christina.
In teams of two, complete the following for times:
Four rounds of:
Box Facing Burpee Box Jump Overs x 15
*Power Cleans x 15
RX
Round 1 = 185/125 lbs
Round 2 = 205/135 lbs
Round 3 = 225/145 lbs
Round 4 = 245/155 lbs
**Scaled
Weight stays at 155/105 lbs
(or a challenging weight for all 4 rounds)
Rest 5 minutes and then . . .
For time:
Run 600 Meters (together)
20 Calorie Row
Run 600 Meters (together)
30 Calorie Row
Run 600 Meters (together)
40 Calorie Row
150 Double-Unders
Back Squat x 1 Rep Max
Shoulder Press x 1 Rep Max
Deadlift x 1 Rep Max
-OR-
Power Clean x 1 Rep Max
Bench Press x 1 Rep Max
Overhead Squat x 1 Rep Max
As of right now we are planned to be open on Thursday 10/11. Coaches will be assessing whether to change the workout below or cancel classes as the day progresses. Please check the blog and the Facebook page for updates.
A.
Two sets of:
Weighted Pull-Up x 3-4 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 45-60 seconds
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (115/75 lbs)
12 Wall Ball Shots
Rest 4 minutes, and when the running clock hits 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Ring Dips
Rest 4 minutes, and when the running clock hits 20:00…
Row 1000/800 Meters at Recovery Pace