Team Thursday
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AMRAP 8 – alt 1:1
10/7 t2b
5 burpee db deadlifts 50/35’s
10 alt sb snatch 50/35
10 weighted sit-ups (wall ball – behind head and onto shoes for standard range of motion)
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Rest 3 ish minutes
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5 rds
15 synchro deadlifts 165/103
12 synchro hang power cleans
9 synchro shoulder to overhead
*every-time a set is broken up, 4 synchro bar lateral Burpees
Weightlifting Wed is upon is!
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A. Back SqT Wave
3.2.1.3.2.1.3.2.1
1st set at 75-80-85%. . . Then building
B1. Back Rack RFE or Stepups 6/ each side x 5 sets
B2. DB hammer Curl x 8-10 reps x 5 sets
B3. Db / Plate OH Tri Ext x 12-15 reps x 5 sets
B4. DB Devils Press x 5-7 reps x 5 sets
B5. 15 -20 banded scap squeezes x sets
*B1-B5: supersets all way through
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B (2). Aerobic Option
Row Repeats
500m x 5-7 ; resting 2 min between
Who’s feeling that Monday?!?!?
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(1) Weighted pull-ups 6 x 5
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Kipping Pullup sets 3- 5 x 5 – working things in
*16 ish minutes
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(2) EMOM x 19 =)
Minute 1: 8 cal bike + 8 Russian kb swings 70/53
Minute 2: 35 double unders + 10 goblet squats
Minute 3: 10 abmat sit-ups + :20 plank hold + V-Ups for remainder of time
Minute 4: rest
Who’s pumped for Monday?!?!?
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A. Clean and Jerk Wave
3.2.1 . . .
First wave 70-75-80
Ascending from there
B. For time:
6 rds of,
15/12 Cal Row
12 db thrusters 50/35’s
9 burpees over rower
rest :30 between rds
Sunday Funday!
Join coach Janelle at 8a for MOVE
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MOVE Sunday FUNDAY
1/3/2021
Back and Forth Couplet
Equip: Wallball and DBs
Warm Up:10-8-6-4-2
* Good Mornings/DB Deadlifts (Single Warm Up)
* Push Up to Down Dog
*Alt Lunges
*No Push Burpees/Burpees
Movements:
1. WB Lunge + Press / ball facing burpees over WB
2. # Twist / Push Ups or push ups to WB
3. Single leg lifts over DB/ Jumping Jacks
4. DB Alt Hammer Curls / DB Deadlifts
*:45 Work / :15 Rest x 8 Rounds* Back and Forth*
(Station #1 x2 – rest 1 min then move onto Station #2, etc.)
Finisher:
Tabata Abs
⁃ V Ups
⁃ Strict pull up/Shoulder Taps
⁃ Hollow Hold
⁃ Leg raise to windshield wipers
⁃ Alt toe touches
⁃ Plank Hold
*20 work / :10 rest * 2 Rounds
A1. Hang SqT clean 3.2 cluster – :10 between cluster sets – climbing to max for day
A2. Weighted plank x 1 min
B. AMRAP 8
16 Goblet hold alt lunge
12 Russian swings
8 burpees over KB
4 box jumps 36/28
Good morning and Happy New Year!
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Today’s Schedule:
8a, 9:15a, 3:15 & 4:30
Teens also at 3:15 and 4:30 as option
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Running clock
AMRAP 21
Buy in: 2021 meter row
AMRAP,
(Ascending ladder of clean and jerk and db complex)
1 clean and jerk 185/123
1 db burpee squat clean 50/35’s
21 double unders
*1st round of barbell and db is 1 rep then 21 DU. Second round is 2 reps of each abs 21 double unders and so on. Adding 1 rep to each movement with each round.
#tbt
Team Thursday
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Today’s schedule:
5:15a, 6:30a, 8:30a (believe full) and open gym in afternoon. If interested in Open gym, please message in.
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New Years schedule:
Thursday: AM classes ONLY. (5:15,6:30 and 8:30a) OPEN GYM afternoon by request.
Friday: 8a and 9:15 – w/ signups + 3:15 and 4:30p
Saturday: normal schedule
Sunday: Move
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Team
A. Max weight moved in complex ; in 15 min on clock
4 hang power clean + 3 front squat + 2 jerk
Rest 2-3
B. Running clock
6 min alt 1/1,
3 db devils press 50/35’s
6 burpees onto plate
9 box jumps 24/20
@6 min mark
Afap w/ 10 min cap
30 db devils press
60 burpees onto plate
90 box jump overs
Weightlifting Wed
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Schedule today
Normal AM classes and noon. PM will be a 3:15 and 4:30p classes ONLY.
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New Years schedule:
Thursday: AM classes ONLY. (5:15,6:30 and 8:30a) OPEN GYM afternoon by request.
Friday: 8a and 9:15 – w/ signups + 3:15 and 4:30p
Saturday: normal schedule
Sunday: Move
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*Aerobic warmup with coach
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A. Back Squat 6 x 3 @85%
B. Strict Press
2 x 10 @70%
2 x 8 @74%
2 x 5 @80-82%
Teammate Tuesday
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A1. Deadlift 2.2 cluster – :10 count between
A2. 2-3x standing box jump
– <18 minutes
B. EMOM X 15-18
Minute 1: 10 alt renegade rows + 25 double unders
Minute 2: 10-15 push-ups + banded side Alt steps remainder of minute
Minute 3: 5 tng power cleans + 6 bar lateral burpees
