Performance

Team

A. Amrap 12 – 1:1

150m row

10 kb swings 70/53

5 bbjo 24/20”

B. “Chipper”

5000k c2 bike (alt ever 500m)

250’ db front rack lunge 50/35’s

50 synchro wb abmat sit-ups

25 synchro db burpee DL 50/35’s

WLW !!!!!

A. Clean & Jerk Wave

3.2.1.3.2.1.3.2.1

*superset wave sets with 10 ghd sit-ups

– not to exceed athletes capacity with volume. See coach for advice / tips.

**aerobic piece to warmup + bb skill build out.

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Post class:

1 min runner

1 min ski

20 wall balls

Rest 1 min x 4-5 rds

A. Back Squat

3 x 9 @70%

2 x 7 @75%

1 x 5 @80%

B. Emom x 15

Min 1: 7-10 burpees + 10 c2b / pull-ups

Min 2: 18/14 cal row

Min 3: rest

A1. TnG Power Clean x 4

A2. Seated box jump x 3

A3. 1-2 rope climbs

**legless for those with ability

*18 min

B. Afap

1k c2 Bike

50 kb swings 53/35

100 double unders

1k c2 bike

50 db snatch 50/35

100 double unders

WL @9:30a

A. Tall hang squat clean skill session. 12-15 min.

– Timing. Footwork

B. Heavy 3 rep squat clean w/ :2 pause below knee on way up.
– Drop between reps. Quick set up etc

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Fitness @10:45

@10:45
5 min c2 – constant
5 min row – :40/:20

5 min c2:
1 min hard :20 easy / :40 hard
1 min :10 easy / :10 hard
1 min :30 easy / :30 hard
1 min :10 easy / :50 Go

Amrap 8
5 pushups
10 alt box step ups
15 hollow rocks

Emom x 8
Min 1: :40 shuttle runs
Min 2: banded side steps

Bodybuilding: remainder time
Supersets of
A1. 5 db muscle clean + oh
A2. 10 db dual bent over rows
A3. 16 alt db curls
A4. 20 banded tricep ext
A5. 10-15 core exercise

Team

Amrap 11- 1:1

3 bbjo

10/8 cal c2 bike

12 wall balls

Rest 2-3

2 rds

1500m row (alt every 250)

50 db box step overs 50/35’s

Running Clock

AMRAP 20
8 t2b
10 alt dumbbell hang clean and jerks 50/35’s
14/12 cal row

directly into,

8 min clock to establish 1RM on complex of,
3 cleans
3 front squats
3 shoulder to overhead

Individual

A. 3 machines of fun

2 minutes machine one

2 minutes machine two

2 minutes machine three

R2 between rds x 2

**transition will eat into ur time per machine. Hustle up.

**2nd rd will be intervals of :40 hard / :20 easy on machines.

B. amrap 3’s

1 wall walk

3 strict pull-ups

6 pushups

9 air squats

Rest 1 min x 3 rds

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Team

A. Afap

2k row (alt every 250m)

5k c2 bike (alt every 500m)

B. Amrap 12

Alt 1:1

1 wall walk

3 pull-ups (strict where possible)

6 pushups

9 air squats

12 synchro wb abmat sit-ups

**1 athlete performs 3-6-9 then both synchro 12 sit-ups. Next athlete performs 3-6-9 and then both synchro 12 sit-ups again etc

WLW

A. In 20 min, climb to 1RM in OHS

B. In 20 min, climb to 2RM in Bench Press

*** OHS – modified to positional work at @32X1 or Front Squats to 1RM or 2RM

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Mono Work @7:45 with group, or done on your own time

1 min bike @80%

5 shuttle sprints

Every 2 min x 10 min

Into 5 min @80% bike

5 min recovery

A. Row Intervals

**athlete specific w/ Options on Whiteboard

Ex: 250’s, 350’s, 500’s etc. with varying rest periods based on target goals.

B1. Ring Row x 6-10 reps

B2. Russian Twists x 16-20 alt

X 4-5 working sets ^

C. Repeats

Run / Ski

Hang power cleans

Ski / Run

Hang power cleans

Rest 1 or 2 : 1 x 3/4 sets