Strength: Barbell Cycling: EMOM 7Minute 1: 7 Hang Squat Cleans + 1 Push JerkMinute 2: 6/2Minute 3: 5/3Minute 4: 4/4Minute 5: 3/5Minute 6: 2/6Minute 7: 1/7 Perform at 50% 1RM clean & jerk WOD: For Time:21/15/9Power Clean 95/65Bar Facing Burpees
Strength – Barbell Good Mornings at 31X1 tempo (3 second negative, pause at bottom and top). Use this as a posterior primer for the workout. Conditioning: 3x AMRAP 4. Complete as many rounds as possible in 4 mins of: 12… Read more »
Strength – Barbell Strict press – 3×3 @ 85% 1rm, 3×1 @ 95% 1RM (use either 1rm of heavy from last Monday) Conditioning: AMRAP 14: 400m run/500m row/1200m bike, 40 Wall balls 20/14, 30 pull ups, 20 Cleans 135/95, 10… Read more »
Please join us from 10am – Noon for Open Gym!
Conditioning: Complete as many rounds as possible in 20 mins of: Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 8 Burpee Over Dumbbells Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 10 DB Goblet Squats, 50/35… Read more »
Weightlifting: 1 Snatch Lift Off (to knees) 1 Snatch Deadlift (to pocket) 1 Snatch Pull 2 Power Snatches Conditioning: Open 13.4 – As many reps as possible in 7 mins of: 3 Clean & Jerks, 135/95 lbs 3 Toes-to-bars 6… Read more »
Stamina Squats: EMOM 10: Minutes 0-5 perform 5 front squats @ 55% 1RM, minutes 5-10 perform 10 back squats at same weight. Gymnastic Stamina: Every 1 min for 16 mins, alternating between: False Grip Ring Row, 40 secs Kipping Handstand… Read more »
Conditioning: Rowing Time Trials – For time: Row, 2000 m Rest 2 mins Row, 1000 m Rest 1:30 Row, 750 m Rest 1 min Row, 500 m Rest 1 min Row, 250 m Accessory: 3 rounds for quality of: 10… Read more »
Weightlifting: 5 complexes of: 1 Power Clean 1 High Hang Squat Clean 1 Hang Squat Clean Conditioning: Every 3 mins for 15 mins do: 12 Bar Facing Burpees 5 Cleans, 75% 1RM
Strength – in 10 minutes, build to a heavy single Strict Press. Then, perform 3×3 at 90% of that. Conditioning: Open 17.4 – AMRAP 13: 55 Deadlifts 225/155, 55 Wall Balls 20/14, 55 Cal Row, 55 Handstand Push Ups
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
