Function

Thursday, 07.09.20

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

Wed, 07.08.20

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

Thursday, 07.02.20

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

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