Month: January 2018

Wed, 013118

Amanda Brown ????????

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Motivation from @chrisyoder

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Fitness / Performance:

A. Overhead SqT – tempo of 43X1 – climb to heavy triple for the day + a 1RM for the day ; no tempo

*18 min to complete

** fitness phase will work OHS positioning / Front SqT at same tempo to 3RM

B. Afap

5 rope climbs

1k row

35 pull-ups

1 mile bike

500m row

Tuesday, 013018

Fitness / Performance:

A. Front SqT – 5RM + -1x Dropset @90%

b. Running clock

5 minutes if burpees (jump down / jump

Up , jump lateral over db)

Rest 1 min

@6 min mark. Every :45, perform 1 snatch starting at 65% and climbing by 5-10 lbs each time Til end of class

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Post class:

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Becomplete:

1. banded hamstring curls 3×12 each leg

2. Lateral step ups. 10 reps each leg x 4 sets. Body weight

3. Db SA Dow 8-10 reps x 3 sets each side

4. Overhead plate tricep extensions 4 sets of 8-10 reps

5. Strict t2b x 5 reps + 10 t2b. 3 setS min. More for those focused on t2b

6. Crossover symmetry protocol

Monday, 012918

Fitness / Performance:

A. Max strict Hspu + up into (-2) kipping same height x 4 sets; rest 3-3:30 min between

*fitness phase will be working kipping hspu and build out to hspu

B. amrap 8

10 power clean 155/108

10 shoulder to OH

50 double unders

rest 3 min

in 6 min hit a 1RM clean and jerk

**this of these two parts as two separate scored workouts in opens and attack accordingly. ***warmup clean and jerk prior to start of your amrap

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Post class:

C. 500m row x 3; hard efforts. :90 rest between

D. Becomplete

Friday, 012618F

Fitness:

A. OHS – technique or session of climbing go 1RM at 42X1

B. MAP – sustainable pace

Amrap 8

3 burpee c2b

6 t2b / weighted sit-ups

9 wall balls

12/10 cal bike

Rest 4 min

Amrap 8

8 dB alt snatch 50/35

8 burpees over DB

10/8 cal row

Friday, 012618P

Performance:

A. Snatch – 7-10 x 1@80-85%

B. MAP @80% – sustainable

Amrap 8

3 muscle ups

6 t2b

9 heavy wall balls

12/10 cal bike

Rest 4 min

Amrap 8

3 squat snatch 135/93

6 burpees over bar

9 / 7 cal rower

12 ghd sit-ups

Thursday, 012518

Team Thursday

A. 4 min max double unders

Rest 1

B. 3 min max burpee plate hops

Rest 2 min

C. 3 min max shoulder to overhead 185/113

Rest 1 min

D. 4 min max cal rower

Rest 2 min

E. AMRAP 10 alt rds 1:1

10 c2b pull-ups

10 dB thrusters 50/35

10 box jump overs 24/20

Tuesday, 012318

Know anyone who would enjoy giving some workouts a shot? Tag them in IG comments.

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A. Power snatch + sqT snatch + OHS; EMOM x 12. Starting approx 60-65% of your 1RM snatch. Never higher than 70%

B. Running clock

AMRAP 5

10/8 cal bike

10 t2b

15 wall ball

Rest 3 min

AMRAP 5

8 ohs 95/63

7 push-up

6 strict pull-ups

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Post class:

E. Becomplete

35-50 strict ring rows (athlete depending)

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2 rounds

25 banded face pulls

20 band dislocates

15 hang scap squeezes