Metcon: Play Dead” AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell Burpees SC: (135/95), (155/105). (185/135) Fit: (95/65), (135/95), […]
Strength: 3-Position squat Clean (floor, below knee, above knee) & Jerk – 60%, 65%, 70%, 75% Rest 3 Mins bt sets Clean Pull – 90% (of c&J) 2 x 2, 95% x 2 x 2 Every 2:30 Metcon: AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65)
Partner WOD AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats 200M Run Partner 1 complete round then Partner 2 goes *Don’t forget Lululemon will be here from 9-12! Open to public*
Metcon: “Jump Ship” AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups
Body Armor 3 Giant Sets: 10 Dumbbell Bench Press 15 Romanian Deadlifts 20 Close Grip Pushups 25 Weighted Hip Extensions (25/15) Rest 2:00 Athletes choice on weight,but aim for straight sets. You may build in weight over the rounds. Midline Conditioning Alternating EMOM x 10: Odd Minutes – 10 Burpee Even Minutes – :30
Strength: Squat Clean and Jerk 15-20 mins to found a max *We are going to starting a 8 week cycle on SC&J the following Monday. Every Monday will be focusing on SC&J* Metcon: “Grace” For Time: 30 Clean and Jerks (135/95) *Power or Squat. Choose weight to finish this workout before the time cap*
“Fireball” Teams of 3: AMRAP 30: 100/75 Calorie Row 75 Wallballs (20/14) 50 Power Cleans (115/85) Add (20/10) to barbell each round. SC: 14/10, 95/65 Fit: 10 or air squat, (65/45)
4 rounds max effort set of pushups max effort set of ring rows (feet elevated) rest 1 minute between each effort Metcon: 13 minute amrap 20 deadlift 135/95 15 ttb 10 power clean 135/95 15 ttb SC: Knee to chest, (115/80) Fit: Knee up, (95/65)
Skill: 8 minute emom :30 sec double unders/singles Practice moving to double unders. Metcon: 4 rounds 16/12 cal row 12 dumbell squats 50/35 8 dumbell push press 50/35 SC: 35/20 Fit: 25/15
Strength: Power clean 4×3@ 75% on the 3:00 Skill: 4x 90% max effort sets of strict pullups Rest 2 minutes between sets
