1. Strength
Front squat
1 Rep On the Minute x 10
2 Second Pause in Bottom *start at 70% and build through out 10 minutes
2. Met con
Elizabeth
21-15-9:
Squat Cleans (135/95)
Ring Dips
Directly into
Diane
21-15-9:
Deadlift (225/155)
Handstand Pushups
Saturday 2-10-18
2.8.18 Saturday
1. Conditioning
Teams of 3
AMRAP 30:
800 m run
75 Thrusters (95/65)
10 Renegade rows (all 3 must perform 10 reps) 50/35
600 m run
75 Power Snatches (115/80)
10 Renegade rows (all 3 must perform 10 reps) 50/35
400 m run
75 Clean and Jerks (135/95)
10 Renegade rows (all 3 must perform 10 reps) 50/35
*all members run together. Only one person is working at a time. All 3 must perform 10 R rows – all other movements reps can be split however you would like
Friday 2-9-18
1. Clean and Jerk
On the :90 Seconds x 7:
Power Clean + Hang Squat Clean + Front Squat
2. Conditioning
For Time:
2k Row
200 Double Unders
7 Rounds of “Cindy”
* Movements will increase in frequency and volume up to the open. Warm up well and focus on efficiency of movement. Row hard but well. Practice pacing. Shorter sets and less rest. Stay under control. Use gymnastics grips if you have them. And have fun.
Thursday 2-8-17
Skill-
Handstand progressions:
Spend 10 minutes working on holds on wall, off wall or walks.
Power:
Build up to a 1rm seated box jump. Don't ef up your shins.
Metabolic recovery:
3000 m row or a 2000 m run.
Wednesday 2-7-17
Strength
1) EMOTOM 7
3 Power Snatches @70-75%.
"BLITZEN"
5 Rounds
15 Wall Balls 20,14
10 C2B
5 Thrusters 115,80
Tuesday 2-6-17
1. Strength
Take 10 minutes to find 1 RM strict press
Rest 1 minutes
At above weight
5 Min EMOM
:30 seconds MAX reps push press – rest remaining :30 seconds
2. Met con
AMRAP 3:
30 Double Unders
20/15 Calorie Row
Max Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
25 Double Unders
20/15 Calorie row
Max Power Cleans (155/105)
rest 3 minutes
AMRAP 3:
20 Double unders
20/15 Calorie Row
Max Power Cleans (185/135)
rest 3 minutes
AMRAP 3:
15 Double unders
20/15 Calorie Row
Max Power Cleans (205/145)
Thursday 2-1-18
Warm up- play with HANDSTAND holds off wall. Try and bring feet off wall if possible.
1) Single Arm Dumbbell Bench- 5x5. Tempo is 4,1,x,1.
3 Rounds Not For Time
2) Behind the neck strict press- 3x6. Mod load, slow and controlled.
3) Single Leg Bridge off bench- 3x:30 hold at top of bridge. Low to moderate load. Maintain strong position throughout hold.
4) 3x:20-:30 hold at top of extension. Belly tight... avoid hyper extension of back. Low to moderate load.
5) Banded Anti Rotational squats off rack- 3x6... Orange or red bands only. Focus on staying tight and pretty.
Wednesday 1-31-18
Strength
3-Position Power Clean
in 20 minutes Build to a Heavy Complex
2. Met con
3 Rounds:
15 Hang Power Cleans (115/80)
15 Barbell-Facing Burpees
3. After Party - 3x:30 Iso Ring hold. Keep shoulders down and back throughout the 30 seconds.
Tuesday 1-30-18
1. Strength
Cluster
Take 15 minutes to build to a heavy set of 3
2. Met con
21 – 15 – 9
Wallballs (20/14)
Pull-Ups or CTB if you have em
Thrusters (95/65)
Box Jump Overs (24/20)
Dumbbell Snatches (50/35)
Gymnasty Party:
3x5 Ring Turn Over Drill
3x5 Ring Swings
3x5 Rings to hip
Bang out a muscle up or 2😁
Monday 1-29-18
1. Strength
1 Low Hang Squat Snatch + 1 Squat Snatch
Build to a heavy complex for the day. No maxes just above 90%.
2. Met con
AMRAP 15
60 Double Unders
30/21 Calorie Row
10 Power Snatches (135/95) (115,80)