Function

Friday, 081718

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Saturday competitors fun

All:

A. Snatch – to 3rm for the day.

B. Back SqT – 5rm for the day

Post class:

A. 200m x 10; walk turns run straight away.

*100m shuffle walk = rest

B. Becomplete:

1. DB SA Row 6-8 reps each side x 4 sets at 31X1 w/ rotation of torso at top

2. Tabata Ring Support Hold x 8

3. 2 rds of, 35 banded scap saueezes + 25 banded face pulls + 15 plate overhead tricep extension

4. 3 x 20 GHD sit-ups

5. Tgu – light and focused. 20-24 reps Alfa’s Sdinf

6. Crossover symmetry

Thursday, 081618

Team Thursday

A. AMRAP 12

30 pull-ups

40 push-ups

50 air squats

60 double unders

**modify accordingly

@15 min mark

B. Afap

10 rds of @155/108

15 deadlifts

12 hang power clean

9 shoulder to overhead

12 back SqTs

15 hspu

*w/ time cap

Wed, 081518 Fu/Fi

Hello! All cheering you on from afar ❤️

#

Function / Fitness

A. Strict Press : climb to heavy 5 rep, heavy 3

Rep + heavy singles

B. Running clock

Amrap 3

3 front squats 135/93

3 c2b / pull-ups

Rest 3 min

Amrap 3

3 thrusters 135/93

6 burpees over bar

Rest 3 min

Amrap 6

10 wall balls

1 rope climb to 15’s / 5 strict narrow grip chin-ups

#

Post class:

Becomplete.

1. 5 rds, 25 banded face

Pulls + 10 hang squeezes + 15 pvc dislocates + 10 inverted shrugged + 12 dB rear flys

2. Single leg lateral step ups. 8-10 step each leg x 4 sets

3. Accumulate 3 min each split stretch

4. 15 min foam rolling

5. Crossover symmetry

Tuesday, 081418

All:

A. Back SqT – 3RM

B. Afap

2k row

2 mile bike

200 double unders

***depending on class size, options to start on strength or conditioning piece will be presented.

#

Post class:

A. Below complex

* 6 front squats + 5 shoulder to overhead + 4 hanG power cleans + 3 s to overhead + 2 legless rope climbs

x 3-4 HEAVY SETs

#

Becomplete:

1. 25’ HEAVY SLED PUSH + 50m double DB oh walk + 50 sprint. Rest 2-3 min x 6-8

2. Double bent over DB seated row 8-10’reps x 4 sets

3. Med Ball Russian twist 14-16 alt twists x 4 sets

4. 10-15 man of banded resistance work ; athletes choice

5. crossover symmetry protocol

Monday, 081318 Fu

Function:

A. Single arm Strict DB Press; performed in lunge position; 6-8 reps each arm x 5 sets each side

B. Amrap 10

10 kB swings

10 weighted sit-ups

10 box jump overs 24/20

Friday, 081018 Fu/Fi

Function / Fitness:

A. Back SqT – 5rm with 1 second pause in hole + 2×5@90% with pause

B. Conditioning:

0-10 min

15-12-9

OHS 115/83

C2b pull-ups

Bar facing burpees

10-20 : Emom

Minute 1: bike 20/16

Minus 2: Tng power clean x 3 (heavy) (athletes choose weight)

#

Post class:

Becomplete:

1. Light tgu work 20-24 reps alt

2. DB sa row 8-10 reps x 4-5 sets each side

3. 10-15 min foam rolling and lax ball thoracic, shoulders and chest

4. Crossover symmetry

Thursday, 080918

Team Thursday

A. Clean + push press + Jerk; to max in 12-14 min

Rest 2-3

B. 0-10 min

80/64 cal row

140 double unders

80 wall balls

80 pull-ups

140 double unders

Rest 2-3

C. Afap

3 rds

15 hang power cleans 185/122

15 shoulder to overhead

45 cal row

*modify accordingly

Wed, 080818

A. Bench Press – 4RM with 2 second pause 2” Off chest + 2 second pause in chest

B. MAP @70-80%

AMRAP 14

1k run buy in,

Then amrap with remainder;

10 t2b

10 db snatch 70/50

10 burpee box jump overs 24/20

Upon amrap ending, complete a 1k run to finish

#

Post class:

Becomplete

1. 100 banded scap saueezes + 50 banded face pulls + 25 hang afap squeezes + 50 lighter DB bent over rows + 20 alt TGU’s (light)

2. 5 min with double lacrosse ball ; upper thoracic

3. L sit hold or straight leg strong t2b work

4. 10 – 15 foam roll

5. Crossover symmetry

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