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Saturday

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Posted 12/15/17 by | 0

“Double play” (With a Partner)

AMRAP 10

10 pull ups

10 front squats (115/85)

*5 min Rest*

AMRAP 10

250m row

5 burpee box jump overs

 

(only 1 partner can work at a time)


Friday

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Posted 12/14/17 by | 0

SS: 10min running clock:

death by 50m sprint

(i.e. min 1 — 1 sprint, min 2 — 2 sprints… etc)

(we have a 50m mark in the parking lot, or you could sprint from the bikes to the rig and back.)

*Larger classes will need to split the floor in half, to ensure safety/room… or watch for traffic outside.*

10 Rounds for Time:

1 rope climb

10 Goblet Squats (50/35)

100m sprint


Thursday

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Posted 12/13/17 by | 0

SS: Work up to a heavy for the snatch complex:

3 low pulls (from the ground each time, w/ a shrug)

1 hang snatch

2 OHS

3 Rounds for Time:

10 power snatches (135/95)

20 burpees

*20min cap*


Wednesday

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Posted 12/12/17 by | 0

SS: Find a Max for the Shankle complex.

3 low pulls (from the ground each time, w/ a shrug)

1 hang clean

2 split jerks

3min AMRAP x3

3 power cleans (135/95)

6 pushups

9 burpees

*1 min Rest*


Tuesday

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Posted 12/11/17 by | 0

SS: Find a 3RM weighted pull up (Strict)

For Time: 25-20-15-10-5

sit-ups

pull ups

*17min cap*

 


Monday

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Posted 12/10/17 by | 0

Strength: 4x 5 Split Jerk @ 75% of 1RM

(15min)

5 RFT:

25 push press (75/55)

50 double-unders

(15min cap)


Saturday

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Posted 12/08/17 by | 0

SS: Tire flip fun

(go out there and keep flipping tires until you find your max tire flip)

“Hang in there” (with a partner)

20 min Partner AMRAP:

7 thrusters (95/65)

7 burpees over the bar

(Partner A must complete a whole round, while partner B rests. Then, roles will switch.)


Friday

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Posted 12/07/17 by | 0

SS: 25m sled push fun

(take turns, add weight, motivate each other)

“Leg Blasters”

10RFT:

10 air squats

10 lunges

10 jumping air squats

10 jumping lunges

(25 min cap)


Thursday

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Posted 12/06/17 by | 0

Strength 1: Find a max for the complex

3 position snatch (Floor + Hang + Hi-Hang)

(20min)

Strength 2: 3x 6 Overhead Squat @ 70% of 1RM

(20min)

 


Wednesday

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Posted 12/05/17 by | 0

Skill: handstand walk progression

(advanced athletes who already have the handstand walk should set up an “obstacle course” to walk through……. on your hands)

(i.e. walk clockwise and counterclockwise around a plate on the floor)

3 rounds not for time, but no lollygagging:

100m run

10 DB strict press (heavy)

10 Strict Toes-to-Bar

10 DB single arm row (heavy)