• Wed, 042518

    Sarah

    #

    A. Clean and Jerk: to 1RM for the day + 2-3 singles at 90% of max for day

    B. 4 min clock

    500/425 m row

    Max clean and jerks 135/93

  • Tuesday 042418 Fi/P

    Week 2 of our nutrition challenge is underway!

    #

    Fitness / Performance:

    A. Snatch – 5rm Hang squat snatch

    B. Emom x 14-20

    Minute 1: Row 15/12 cal row

    Minute 2: 5 burpee box jump over + 10 c2b pull-ups

    #

    Post class:

    A. 21–5-9

    Strict Hspu

    Push-ups

    Rings dips

    B. Session 1: Track

    1. Warm Up

    – 800 easy

    – 400 moderate

    – 4 x 50m surges on an easy walk back

    2. Main Set 1

    – 1200m – 800m – 400m – 200m repeats, Effort is fast with rest equal to the work duration.

    3. Main Set 2

    – 6 x 50m fast on an easy walk back plus an extra 30sec

    4. Cool Down

    – 800 easy

  • Monday, 042318 Fi/ P

    Who else is excited for Monday?!!!

    #

    Fitness / Performance:

    Conditioning:

    5 rds

    15/12 cal bike

    12 power snatch 95/63

    15 wall balls

    12 Russian kB swings 70/53

    35 double unders

    Rest 5 min btwn

    #

    Post class:

    Becomplete:

    1. 100 banded afap squeezes, 100 seated bent over double DB triceps kickbacks , 50 pvc dislocates , 100 banded face pulls (from face level)

    2. Lateral step ups 12-14 each leg x 4 set each side

    3. 5 rds NFT- 15 Ghd sit-ups + :45 @80% on rowwe

    4. crososbee symmetry

  • Saturday, 042118 Fi/P

    Fitness / Performance:

    A. Snatch : 6 x 2-3 reps. Not tng

    B. 30-20-10

    Cal bike

    Deadlifts 135/93

  • Friday, 042018 Fi/P

    Clint; 295lb C&J PR. Good luck this weekend sir !

    Fitness / Performance:

    Clean from hip/thigh up to 5RM then 2×5@90%

    #

    Conditioning:

    6 min clock

    2 thrusters 135/93 115/83 etc

    1 rope climb

    4 thrusters

    1 Rope climb

    Etc

    *thrusters climb in reps. Ropes stay same.

    #

    Post class:

    becomplete:

    1. Bike : 10 min :20/:40

    2. 5 rds :10 hs hold, 20 banded scap squeezes , 10 pvc dislocates

    3. Crossover symmetry

  • Thursday, 041918 Fu/Fi/P

    Coach Ed

    #

    Teams of 2

    A. Power clean + Push Jerk; to max in 14 min

    Rest 2-3

    B. Running lock

    Amrap 5 chipper format

    300m row

    30 / 25 cal bike

    30 t2b

    30 box jumps 30/24Rest

    Rest 3 min

    amrap 12 alt 1/1

    10 hang power snatch 95/63

    burpees over bar

    12 dB thrusters (6 one arm 6 the next)

    6 burpees over db

    35 double unders *modify all accordingly