Fitness

Saturday, 03.06.21

Teams of 2

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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!

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10 rds

10 Thrusters 95/63

10 bar facing burpees

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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%

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Gymnastics:

Pull-ups / c2b

6 sets of 10 UB afap. Rest as needed

Thursday, 03.04.21

Team Thursday !

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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.

Tuesday, 03.02.21

Yeah all smiles for Tuesday!

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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.

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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 . . .

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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

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Post class:

A. Back squat 5×1

Starting 88% and climbing

B. Assistance work

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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

Saturday, 02.27.21

Post general warmup. . .

A. EMOM X 12

Min 1: 5 burpees over rower + cal row to :40-:45

Min 2: pull-up complex + double unders

*see whiteboard review / description ^

B. Jerk drive 4 x 5 @ target weight

* 10 min

C1. Seated box jumps x 2-3 reps

C2. Waiters carry —-> + <—-

D. Recovery / room lead

Friday, 02.26.21

Fuel up today!

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A. Clean & Jerk; heavy triple , sets done every 2 min up until 80%, then every 2-3 minutes there after – to max for the day

*20 minutes on clock

B. For time:

3 rds

1 rd of “DT” 155/103

15 weighted sit-ups 50/35

20 db box step up 50/35

Thursday, 02.25.21

Teams of 2

A. High hang snatch + low hang snatch + 2 OHs; to max in 15 min

*same steps for in the clean is allowed for modification

Rest 2-3

B. Alt 1:1

AMRAP 10

3 devils press 50/35

6 push-ups on db’s

9 db front squats

Rest 2-3

C. AMRAP 7

Buy in = 250 DU *time cap 4 min

Then max calories combine, but only one working at a time.

1 teammate with a rower

1 with a bike

– can stay on machine while Partner works in there’s.

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