• Saturday, 03.06.21

    Teams of 2

    /

    AMRAP 10

    10 synchro Deadlift 225/153

    20 Db renegade rows

    40 double unders (each, 1 working at a time)

    Rest 3 or so

    AMRAP 10 1:1 alt

    12/9 cal row

    9 plate ground to overhead

    12 plate oh alt lunges

    Rest 3 or so

    Afap

    50 hang power cleans 165/108

    50 t2b / v ups

    50 cal row

  • Friday, 03.05.21

    Tis the season !

    No cherry picking. Attack today and crush your Friday!

    /

    10 rds

    10 Thrusters 95/63

    10 bar facing burpees

    /

    Post class:

    Weightlifting:

    A. Hang Power Snatch + 2 OHS : 4 x 2 @80-85%

    B. Squat clean + Front Squat + 2 jerks: 4 sets @80-85%

    /

    Gymnastics:

    Pull-ups / c2b

    6 sets of 10 UB afap. Rest as needed

  • Thursday, 03.04.21

    Team Thursday !

    /

    Teams of 2

    0-10 min

    21-15-9 : 135/93 *intended for tng style and near all UB sets. Modify accordingly 115/83. 95/63 etc

    21 power cleans (partner 1)

    21 box jump overs 24/20 (partner 1)

    21 power cleans (partner 2)

    21 box jump overs (partner 2)

    15 power cleans (partner 1)

    15 box jump overs (partner 1)

    15/15 Partner 2

    And so on… completing 21-15-9 of

    Rest 3

    @13 min mark

    AMRAP 6

    16 synchro kb swings 70/53

    32 DU (each – 1 working at a time)

    Rest 2-3 min

    Afap

    50 burpees onto plate 45#

    50 abmat sit-ups (each – break how you want, one working at a time)

    50 cal machine (each – 1 working at a time) – one partner row / 1 partner bike – can break up and swap back and forth with sets.

  • Wed, 03.03.21

    Weightlifting Wed

    /

    A. Max Snatch or Clean & Jerk ; opposite of Monday, preferably.

    *20 min

    B. Front SqT – 1RM

    *18 min

    /

    Post class:

    AMRAP 10

    4 Db devils press

    12 / 9 cal bike

    36 double unders

  • Tuesday, 03.02.21

    Yeah all smiles for Tuesday!

    /

    A. Snatch High Pull

    5 x 3 @101-105%

    B. E3MOM X 6

    21/16 cal Row

    10 box jumps *step down

    10 push-ups

    *modify numbers accordingly.

    See whiteboard for intent.

    /

    Post class:

    A. Strict HSPU work – 10 min

    B. 21-15-9

    Kipping HSPU

    Ghd sit-ups

    C. Barbell bent over row 4×8

  • Monday, 03.01.21

    Mondays mindset is simple . . .

    /

    A. Snatch to 1RM

    Or

    A. Clean and jerk to 1RM

    B. 2 – 3 rds

    15 / 12 cal machine (bike preferred)

    12 power snatch 95/63

    12 thrusters ^

    12 t2b

    15 bar lateral burpees

    Rest 2-3 minutes between

    /

    Post class:

    A. Back squat 5×1

    Starting 88% and climbing

    B. Assistance work

    /

    Becomplete:

    1. Single Arm Ring Rows 6/ each side x 4 sets

    2. KB single arm Row w/ a twist x 10 reps each side x 3 sets

    3. Waiters Carry x 40’ x 5x each arm

    4. Russian Twists x 20 reps x 4 sets

    5. Wall Scales : wall walks left and right on the wall. 10’ each direction x 4 sets

    6. Crossover Symmettry shoulder recovery, or light band work; scraps , upper thoracic 7-10 minutes