171011

Recovery Day

Do entire workout with heart rate below 80% of max heart rate. That means an easy pace.

30’ AMRAP

20 Situps

200m jog

15 med ball toe touches @ 30

200m jog

10 dip bar leg raises (or T2B)

200m jog

Post results.

171010

A.

E2MOM x 5

1: Bench press x 10

2: DB curls x 12

Work up to 3 heavy sets.

B.

EMOM x 3

DB bench x 10

Med ball curls x 20

DB tricep Extension x 12

Post weights and reps.

171009

A.
E4MOM
Back squat -5-5-5-5-5
Work up to 3 really heavy sets.

B.
6 rounds
1’30” AMRAP
10 db lunges @ 60# DB
8 alternating DB snatch @ 60#
6 dead lifts @ 225
Burpees

Rest 1’30”

Post burpees for each round.

171006

No 6:00 pm class today. Sorry for the inconvenience

A:  Mobilize

B:
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

171005

A:  E2MOM for 14min (7 sets)

Squat clean + front squat + jerk.

Work to something heavy for the day

 

B:  10,9,8,7,6,5,4,3,2,1

Hang clean 95/65

S2OH 95/65

Bar jump overs (exactly what it sounds like – jump off of 2 feet over bar landing on 2 feet)

171004

A:  3 sets of Deadlift x 4-5 reps immediately followed by kb swing x 10 reps @ heavy.

Rest 3 min between sets

 

B:  8 min amrap

32 double unders

16 renegade rows (8/arm) kb/db

8 ring dips (sub regular dips)

171003

A:  Partner “Isabelle”

60 snatches for time 135/95. Break up reps however desired

 

 

B:  Alternate rounds with a partner until you’ve both completed 5 rounds (10 rounds total)

15 wall ball

10 toes to bar

5 Burpee box jump over 24/20

171002

A:  4 sets

8/arm alternating single arm kb/db push press

Rest :45

8/arm alternating single arm kb/db bent over row

Rest :45

B:  EMOM x 24

8 Thrusters 95/65

10/8 Cal Row

8 SDHP 95/65

10/8 Burpees

*this is meant to be aerobic in nature. Your heart rate should be elevated for a longer period of time, but not at red-line. Alternate movements each minute (6 rounds total). Your reps should never take longer than :30 each minute – if they do, scale to the number that you can complete in the :30.

NO, intervals are NOT going away

171001

A:  E3MOM

Back Squat x 6 @ 30X1

:45 Front Plank

30X1 is your tempo. 3 count down, 0 count at the bottom, X (at your pace) back up, 1 count pause at the top

 

B:  For Time

20 Hang Snatch 95/65

20 Push-ups (hr)

100m run

15 Hang Snatch

15 Pushup

200m run

10 Hang Snatch

10 pushups

300m run

5 Hang Snatch

5 pushups

400m run