Fitness

Monday, 08.03.20

All the smiles for Monday and a new phase!

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A. Split Jerk: w/ :2 pause in dip and :2 pause in catch x 2 reps

B. Conditioning:

15/12 cal bike

12 hang power snatch’s 75/53

9 bar lateral burpees

12 OHS / front squats

15 / 12 cal bike

Rest 3-4 minutes x 3-4 rds

*optional rower for machine

Saturday, 08.01.20

Saturday:

No signups for classes as we will be using both sides and outside for set up.

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A. Afap

50 deadlifts 225/153

1k run

50 pushups

50 alt arm hang dB squat clean

1k run

50 burpees onto plate or bar lateral

*22 min cap

B. 400m Dual plate Carry (pinch only)

Friday, 07.31.20

Happy Friday!

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A. 4 clean pulls + 3 hang SqT cleans + 2 shoulder to overhead ; to max

B. 3-4 rds

10 dB devils press 50/35’s

20 sit-ups

30 goblet hold alt lunges steps ^

400m row

Rest :60-:90 between rds

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Post class:

A. Weighted chin-ups

5-5-5-3-3-3

B. Sled push’s (outside)

Thursday, 07.30.20

Who’s joining for Yoga Sunday? 9:15a following the MOVE class

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Teams of 2

A. Afap
30 thrusters 115/83
100 doubleUnders
25 thrusters 135/93
100 Du
20 thrusters 155/103
100 Du
15 Thrusters 185/113
100 Du

*12 min cap

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B. 2 rds afap
30 Bar Facing Burpees
3 Rounds of ’D.T.’
20 Bar Facing Burpees
2 Rounds of ‘D.T.’

*separate bars set up, own squares, but chipping away together

**”DT” , 1 Rd = 12 deadlifts, 9 hang power cleans + 6 shoulder to oh @ 155/103

Wed, 07.29.20

De-load week continues …

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A. Strict HSPU

Sets of 5 x 7-8 working sets

* athletes choose height or weight accordingly for working sets

*modify accordingly

*both sides of wall

*alt sets with someone on same mat and box over

– modify to strict db press if hspu aren’t there

B1. Hang squat clean x 5 reps

B2. 5x High jump. *reset after each rep

B3. 400m run

X 5 rds through

* ascending or heavy across on hang power. Athletes choice

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Post class: (outside)

5-7 rds

15/12 cal bike

100m farmers carry 70/53’s

Saturday, 07.25.20

All the smiles for Saturday’s training ☺️

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A. AFAP

1 mile run

20 clean and jerks 155/103

30 bar facing burpees

400m plate run 45/25

50/40 cal bike

*25 min cap

**1 mile run – 10 min cap. Modify accordingly or cap at 10 min on run and move on.

B. Rds for movement, not time

100m farmers carry

15 v ups

14-20 goblet hold alt reverse step lunges

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