Strength:
Clean Complex:
5 sets of:
2 x (1 Squat Clean + 1 Front Squat + 1 Split Jerk)
(Increase load each set)
Beginners: 2 x (2 Hang Power Cleans + 2 Front Squats + 2 Push Press)
Conditioning:
EMOM 15:
Min 1: 18/15 Cal Row, Fx: 15/12 Cals
Min 2: 15 Wall Ball Shots, Fx:12
Min 3: 3/2 Ring Muscle Ups + 3/2 ring dips, Fx: 5-10 Ring Dips
Core Blast with Shauna at 6:45pm!!!
Strength:
Pull Up
6 Sets of:
RX+: 3 Pull ups + 2 Chest to Bar+ 1 Bar Muscle up
RX: 3 Pull ups + 3 Chest to Bar
Fx: 6 Pull ups
*Athletes focus should be on quality movement as well as unbroken cycling
Conditioning:
AMRAP 16:
400m Run
15 Box Jumps 24/20
20 Alt. Dumbbell Snatches 50/35, Fx: 35/20
Post-WOD Finisher:
3 sets of:
5 skin the cats
20 Glute Bridges
20 DB Hammer Curls (10L/10R)
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Strength/Skill Schedule:
Monday: Deadlift
Tuesday: Pull Up Complex/ EMOM 15
Wednsday: Clean Complex
Thursday: Handstand Push up Complex
Friday: Snatch Complex
Saturday: Bench Press
Sunday: Front Squats/ Rowing intervals
Strength:
Deadlift
Establish a 2RM
Compare to Feb 10th
Conditioning:
5 Rounds for Time:
10 Toes to Bar
10 Overhead Squats 135/95, Fx:95/65
10 Lateral Burpees over Bar
15:00 Cap
Yoga with Liz at 10:00am!!
Strength:
Establish a 3RM Push Press
Conditioning:
4 Rounds.
10 Single arm DB Cleans 50/35, Fx: 35/20 (5L/5R)
10 DB Front Rack Lunges 50/35, Fx: 35/20 (5L/5R)
8/5 Strict Pull Ups, Fx: 10 Kipping pull ups
200 m Run
Strength:
Overhead Squat
5 x 3 (A)
*From the Rack
Conditioning:
“Gymnast Mono”
AMRAP 5:
10/7 Cal Row or Assault Bike
15 Air Squats
Rest 2:00
AMRAP 5:
30 Double Unders
10 Push Ups
Rest 2:00
AMRAP 5:
100m Run
4/2 Ring Muscle Ups, Fx: 5/3 C2B Pull ups
(19:00 total)
Strength:
AMRAP 10: Max HSPU
Conditioning:
AMRAP 15:
5 Power Snatches 115/80, Fx: 95/65
7 Toes 2 Bar
9 Box Jumps 32/26, FX:24/20
Rx+ 135/95
Conditioning:
Teams of 2
12 Rounds
8 Over-the-Bar Burpees
12 Dead-lifts (185/125#)
16 Wall-Balls (20/14#)
*Partners alternate completing rounds until a total of 12 rounds are complete.
Post-WOD Finisher:
3 Sets of:
16 Birddogs (8L/8R)
16 Deadbugs (8L/8R)
20 Hollow Rocks
20 Push-ups
1 min plank
Rest 1-2:00
Strength:
Weightlifting Total:
Establish a 1RM Snatch
Establish a 1RM Clean and Jerk
Post-WOD Finisher:
500 M Row Time Trial