A1. Barbell Bent over row x 10
A2. Strict t2b x 5-7 / leg raises
A3. 20/15 cal c2 bike damper 10
X 5 rds
B. EMOM X 18
Min 1: 15/12 cal row
Min 2: 10 no push burpee box jump ones
Min 3: rest
*option for higher + lower calories
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Post class
1. Heavy single arm Db snatch. 6-8 reps each side x 4 sets
2. Snatch grip deadlift 5RM + 1×5@90%
3. Ski erg 10 min :30/:30
Week 1 of our new Phase in this Strength cycle
A. Back Squat : 5RM + 1-2 x 5@90%
B. “Murph” Prep
400m run x 3: rest 1 min between
Into
5 rds of
5 pull-ups
10 push-ups
15 air squats
Into
400m x 2; rest 1 min
Into 3 rds
10 pull-ups
20 push-ups
30 air squats
*second half take into post class for those wanting to get the volume in.
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Post class
1. Push jerk 5RM + 1x(@@90%
2. 5 rds
10 ghd sirups
:20 hs hold
Team Saturday!
10 wall walks
800m run (alt every 200m)
16 clean and jerks 185/113
32 alt WB sit-ups (passing 20/14 wb to partner)
10 wall walks
1k run (alt every 200m)
14 clean and jerks 205/123
48 alt alt WB sit-ups
10 wall walks
1200m run (alt every 200)
12 clean and jerks 225/143
64 alt wb sit-ups
A. Squat Clean Thruster 3RM
* 16 min
B. 3 sets
1k C2 bike
30 wall balls
60′ HS walk / 120’ bear crawl (side 2)
90 double unders
W/ time cap
Some team fun today!
8 min clock – max c2 bike calories
Rest 1 min
8 min max clean and jerk
Rest 1 min
Amrap 8 – Alt 1:1
8 burpees to plate
8 t2b / v ups
8 power cleans 115/83
A. Front Squat x 10-9-8-7-6 : every 2:30 min
55-60-65-70-75 : %’s
B. AMRAP 12
450m row
15 Russian Swings 53/35
3 wall walks
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Post class:
1. Runner : 15-20 min of work. 1 min hard, :30 easy :30 walk
2. Weighted ghd sit-ups 5 x 10
3. Db bench presss 5 sets of 6 (semi sup)
4. Weighted ring rows x 6-8 x 5 sets
Skill: Triple Unders / Double Unders / Jump Rope
A. For Time
30 Clean and Jerks 135/93
20 DB Box Step Overs 50/35’s over 24/20
10 Burpee Ring Muscle Ups / Burpee c2b
B. Bike
:90 HARD (90+ %)
2 min walk rest x 5-7 sets
///
Post class:
1. Air Runner : 200m On Hard into c2 bike damper 1 for 1 min recovery x 7-10 sets
2. HS holds. TabatA or reverse tabata x 7-9 sets. Athlete specific
3. Seated box jumps x 3 + 16 Russian twists + 8 HEAVY Russian kb swings. Rest :90-2 min x 5
A. Back Squat 4 x 3
78-83% range
B. 3 sets
10 Hang Power Cleans
20 HSPU
400m Row
rest :90 btwn
HPC: RX 185/123 . , INT 155/105 etc
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Post class
Snatch Balance.
50-60% x 2-3 reps x 10-12 min focus work
Becomplete:
TEAM
AMRAP 35
Row 1k (swap every 250m)
30 alt db split snatch 50/35
10 Wall Walks
20 Strict Pullups
100m shuttle Farmers Carry 70/53 (each hand) -50m one partner 50m other. One partner must walk down the 50m to return with their 50m
A. “Nancy”
5 rds
400m run
95/63 Overhead Squats
*substitute for front squats or goblet options available
B. High Hang Squat Cleans – 5 reps ; til end of class
