A. Weighted pull-ups
1. Body weight for max reps
2. 3-3-3-3-3
– one member per station, utilizing both rooms. Bar cleaned / following session.
– warmup for the pull-up portion will be once in stations. Make sure to follow coach with this.
B. 21-15-9
Cal bike
Deadlift 185/123
100 double Unders
C. And into post class (members choice)
2 mile cool down run
Weightlifting Wed
/
A (1). Snatch Pull x 3 + Hang SqT Snatch (drop bar) + SqT snatch + 2 OHS; build to max for the day
Or
A (2). OHS : 5×5; ascending or heavy across for working sets
B. Back SqT: 6RM for day into to 2-3 sets of triples; heavy but not failure there.
C. (Post class – outside)
AMRAP 10, sustainable pace
10 burpees (over db standing up)
14 dB alt clean and jerks 50/35
18 Air Squats
#teammatetuesday
///
A1. Power clean + hang power clean + TnG power clean
A2. Seated box jump x 3
A3. Squat High Jumps x 5
* Minimum of 5 sets through , maximum of 7
B. 3 rds
400m run
20 pushups
20 Russian kb swing 70/53
4-5 rds of,
14 alt renegade rows
50 double unders
14 DB Box step overs 50/35’s
500m Row
Rest .75-1:1 btwn rds
Happy 4th weekend!
/
Rest weekend
Coach Allie with 223# PR
/
Class today: 8 & 9:15a
Gym will be closed Sunday
/
AFAP
800m Run
50 alt dB thrusters 50/35
400m run
50 alt dB clean and jerks
400m Run
50 burpees over DB
800m run
*modify accordingly
Greetings from Idaho CFF!
/
Weekend schedule:
Saturday , 8 & 9:15 classes
Sunday – closed
/
A. SqT Clean – build to 1RM
B. Afap
21-15-9
Power cleans 135/93
Bike calories
Hand release pushups
Running clock
3 min clocks
100m farmers carry (shuttle)
Amrap box step overs (db front rack)
Rest 3 min x 2
Rest 3 min after second time , into. . .
AMRAP 8
10 hang power clean 95/63
10 weighted sit-ups
10 burpees over bar
Rest 4 min
AMRAP 8
30 DU
10/8 bike cal
10 pushups
Weightlifting Wed
/
A. Split Jerk Wave 3.2.1.3.2.1
– wave format for 18 min
B. Hang Sqt clean x 2 + 1 push Jerk
– to max in 18 min
C. Optional and into Post class
10 min bike – max calories
A. Deadlift: 6 x 3 @80-85%
B. Afap
30 Power Snatch 95/63
800m run
20 Power Snatch 115/83
600m run
10 Power Snatch 135/93
400m run
**modify to power cleans
