Thanksgiving week schedule:
Thursday: classes at 7a, 8a and 9a
Friday – Sunday : Gym closed. At home workouts posted on the blog.
Back to normal schedule Monday
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A. Power Snatch
Heavy 3 rep
Heavy singles
B. EMOM X 15
Min 1: 18/14 cal row
Min 2: 50 double unders
Min 3: :30 db burpee clean and jerks 50/35’s
A. Back SqT: 4×9 at 5# higher than last week. At tempo if done last week.
B. Conditioning:
Amrap 15
21 / 15 cal machine
15 hang power clean 115\83
9 burpee box jump over 30/24
Rest :30 between rds
Sunday – MOVE only at 8a
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MOVE Sunday FUNDAY
11/22/2020
Equip:
Bike, Wall Ball
Warm Up:
AMRAP 6
6 Good Mornings
6 Step up step down burpee
6 Push Ups to Down Dog
6 Strict Press – Med Ball/WB
6 Air Squats
Movements:
1. Tempo Push Ups 2 by 2
2. WB Burpee – Squat Clean Thruster
3. Crab Walks w WB
4. V Sit Slides
5. Cals on AB
*Movement #1 :45 Work / :15 Rest x5 stations, Rest 2 Min and repeat all 5 Stations 2 more times (3 times total)*
Finisher:
Death By Sit Ups
A. Sumo deadlift : 2 x 20 @50%, 3 x 5 heavy
B. For Time:
750m row
100 double unders
750m row
50 weighted sit-ups
750m row
25 db devils press 50/35’s
750m row
A. Back SQT : 7 x 3 @5# more than prior wel
B. AMrap 7
4 bar facing burpees
6 Power Snatch / power clean 95/63
8 OHS / FS
12 OH alt lunge steps
Did someone say Team!?!?!?
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Teams of 2:
7 min clock
200 double unders (each)
Into, max clean and jerk
Rest / set up
@10 min
Amrap 10 – 1:1 alt rds
5 bar lateral burpees
7 hang power clean 135/93
9 weighted sit-ups 35/20
Rest 3 min
7 min again,
200 double under (each)
Into max clean and jerk
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1. Double unders: max time = 4 min. Singles option = 200
2. Coach will warm everyone to 70% ish prior to beginning running clock.
3. Double unders happen at same time. Each athlete has the whole 7 minutes. Separates squares, working at same time.
A1. Front Rack alt lunge : 10-12 RM
A2. Plate OH tricep extension x 8-10 reps
B. MAP training @85% – sustainable , start to finish
Amrap 12
12 push-ups
6 db thrusters 50/35
12 db alt hang power cleans
6 box jumps 30/24
A. Power clean + 3 strict press + 2 push press
– max in 15 min
B. EMOM X 15
Minute 1: 5 hang power cleans (heavy but tng)
Minute 2: 25 DU + 10 alt on dual front rack lunges (kb’s or db’s)
Minute 3: 5 bar lateral burpees + 10 weighted sit-ups
Schedule moving forward:
Today is the first day there will be NO 9:45a class on weekdays. If this changes in the future back to, 2 mid AM classes, we will inform everyone in the members FB group. Thank you
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A. Back Squat : 4×9 @ 5-10# more than last week.
B. Repeats
1 min machine max calories
:45 hang power snatch 95/63
:30 box jumps (no extension required)
:45 OHS
1 min max burpees
Rest 3 min x 3 rds
*18 min
A. Deadlift @55-60% x 3-4 reps x 11 min EMOM
B. For time:
(Stagger start, coach to clean rower)
1k row
150 double unders
50 alt an snatch 50/35
