Saturday, 06.25.22
Team
A. Tng Squat clean 3RM in 14 min
Rest 2 min
B. Max cal row in 7 min
Rest 2 min
C. AMRAP 12 alt 1:1
150m row
10 goblet squat 70/53
25 double unders
Friday, 06.24.22
A. For time
20 wall walks
35 hang power cleans 135/93
50 wall balls (heavy if applicable)
*time cap 12 min
B1. Db Semi sup Bench x 10
B2. Barbell bent over row x 10
B3. Weighted plank or LSit hold
B4. 100m shuttle weighted run
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Post class:
A. Snatch grip Deadlift: heavy triple
B. Strict hspu – 5 min work
C. Bike 10-12 min. :30/:30
Thursday, 06.23.22
Team
AMRAP 35
50/40 cal row
40 db snatch 50/35
30 t2b
20 synchro burpees onto plate
100’ db oh lunge (alt every 25’)
Wed, 06.22.22
WLW !!
A. Push Press 3RM + 2×3@90%
B. Front Squat 5RM a/ :4 pause in hole
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Post class:
MAP training
AMRAP 8
4 db devils press 50/35’s
8 c2b pull-ups
12 cal bike
32 double unders
Tuesday, 06.21.22
A1. Power Clean to 3RM
A2. Seated box jumps x 2-3
A3. Fwd triple bounding
*18 min of work – target
B. Conditioning:
3 sets
25 ghd sit-ups / weighted sit-ups
25 push-ups
25/20 cal row
Rest 2 min between
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Post class:
Running
200m hard
100m easy
1 min rest
X 10
BECOMPLETE
- Reverse hyper 3 x 30
- Single leg wall sit hold x :20-:30 x 5 sets each side
- TabatA HS hold x 6-8
- Db rear flys 4 x 12-15
- Seated weighted calf raises 3 x 20
- Banded single leg hamstring curls 3 x 20 each side
- 5-7 min thoracic mobility
- Crossover symmetry
Monday, 06.20.22
First week of 3’a !
A. Back squat 3RM + 1×3@90%
B. Amrap 13
18/14 cal bike c2
14 Single alt db box step Overs 50/35 ——> ^ 24/20
10 db front rack squat (2 DB’s!
6 bbjo 24/20
Saturday, 06.18.22
Team Saturday
Running clock
Min 0-10 amrap
Alt 1:1
5 bbjo 24/20
10 wall balls
@ 12 min
10 min to max power clean double
Rest 2
@24 min
Amrap 15
45 / 36 cal row
15 synchro goblet squats 70/53
15 synchro push-ups
30 partner synchro sit-ups (passing wall ball back forth)
Friday, 06.17.22
This evening schedule
There will NOT be a 5:30p class today.
4:15 ONLY. Folks are welcome to come to come 2-4 for open gym as well
A. Overhead squat 5RM
Or
Front Squat 5RM
B. “Helen”
3 rds
400m run
21 kb swings 53/35
12 pull-ups
Thursday, 06.16.22
Team Option
2k run (swap every 400m)
150 cal Row (swap whenever)
100 cal Ski (swap whenever)
50 clean and Jerks 155/105
Wed, 06.15.22
A. EMOM x 25
Min 1: 50-75’ Sled Push
Min 2: :30 of Wall Walks Tng style
Min 3: 12-15 t2b
Min 4: :30 thrusters ahap that can hold onto for :30
Min 5: 100m shuttle farmers carry
B1. DB Bench Press (semi sup grip) x 8-10 reps
B2. 20 banded scap squeeze
B3. Banded side step x 30’ each side
* superset til end of class