Friday! CORE STABILITY: :10-:15 of Hanging L-Sit Holding every 1:00 for 3 sets STRENGTH: 5 Rep Heavy, Possibly Max Bench Press * Only do the final set if you’re feeling good and think you can hit all 5 * 60, 75, 85, 90% (Optional) * 3:00 clock with
Another benchmark! But first… POWER/SKILL: 1RM Clean & Jerk * Your call on how you want to approach this one… * You can go from the Hang or the Floor, Squat or Power Catch and Push or Split Jerk… * Work up slowly over the course of 20-25 minutes…
Skill day! SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)
Another new week! STRENGTH & POWER: 1 Clean + 5 Front Squats * Your pick on what type of Clean you want to perform, but pick the one that gets you the most weight on the bar… * If you do a squat clean it counts as your first
Reminder… Just 5am and 12pm classes today due to set up for our lifting meet on Saturday… STRENGTH: Using a rack: 1 Overhead Squat 5 Front Squats 10 Back Squats * After completing all 16 reps move the weight up trying to get the best loading possible in 20
Skills and death… 😉 SKILLS/GYMNASTICS: Toes 2 Bar & Dips/HSPUs for 15-20 minutes… * There are a lists of options for each that you guys can pick from… * Perform a challenging set each time, but allow yourself enough time to recover and learn from each set/rep you do
Come to the 10am class for FREE if you’re new to the gym!! WORKOUT: In groups of 2 perform the following working one person at a time: 1500m Row/2 Mile Bike/1 Mile Run 400m Object Front Carry (30-35#/45-53#)(50m & switch off… Sandbag, Med Ball, KB/DB) 1500m Row/2 Mile Bike/1
Open starts this week! SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate leg) * Work up to a heavy-ish weight in 15-20 minutes with a bigger emphasis on perfect positions over maximal weight WORKOUT: Perform 6 rounds of
New skills! GYMNASTICS STRENGTH TEST: Take 10-12 minutes to work up to a 5RM weighted hand release Push Up or get as low as you can for a bar Push Up… (Work on your Rope Climbs between sets as you’re working up on the Push Ups) * Key points
Fit! WORKOUT: :45 Second L-Sit Hold (On Boxes) 20 Alternating Front Rack Reverse Lunges (93#/135#)(No Rack) 30 AbMat Sit Ups 15 Front Squats (155#/225#)(No Rack) 20 Toes 2 Bar 10 Deadlifts (205#/315#) 20 Toes 2 Bar 15 Front Squats (155#/225#) 30 AbMat Sit Ups 20 Alternating Front Rack Reverse
Retest next week! POWER: Every 2:00 for 5 total sets perform the following: 1 Power Clean (Hang/Floor) @ 95% 1RM Warm ups: 8 to 10 minutes 60% for 3 reps 70% for 2 reps 80% for 2 reps 85% for 1 rep 90% for 1 rep STRENGTH
Press… Week 2! We will be switching to Ring Rows after Press sets to promote better shoulder strength balance… STRENGTH: Strict Press ** Perform 6 Ring Rows between EVERY set… Decrease incline to make harder! Warm ups: 6 to 8 minutes 55% of your 3RM for 3 reps
More new lifts! POWER/SKILL: Every minute on the minute for 10 total minutes perform the following: 1 Hang Power Clean w/ 80% 1RM + 1 Power Clean w/ 80% 1RM * Keep this weight the same throughout working on better positions and speed as we work through the 10
Free day #4! Odd object day! POWER/SKILL: 5 Rep Single Arm Clean & Push Press (Left Arm) + 5 Rep Single Arm Clean & Push Press (Right Arm) * Drop ins – Hang Power Clean * Regulars – Floor Power Clean * Work up steadily over the course
Dumbbells and a simple and dirty WOD… SINGLE ARM STRENGTH: 20 minutes 5 rep Single Arm DB Press (Right) 5 rep Single Arm DB Press (Left) 10 rep Single Arm DB Bent Over Row (Right) 10 rep Single Am DB Bent Over Row (Left) * Try to run through
Come one, come all to 10am! WORKOUT: In groups of 2, work with your partner to complete the following: 400m Run, 400m Row or .5 Mile Bike (Must rotate between all 3 across the first 3 rounds, then keep that order for the final 3 rounds) 25 Russian KB
Snatch transition practice and midline madness… SKILL/POWER: 3 Position Snatch (60-75% 1RM only) – Mid-Thigh Slide – Above Knee Slide – Below Knee Slide * Really hammer this ultra important part of the lift for 15-20 minutes… WORKOUT: “Midline Madness” 10 Alternating Sledgehammer Swings (Heavier hammer, if it’s
In honor of Jay’s return for a few days 😉 STRENGTH: 2RM Weighted Unbroken CTB Pull Up * 10-15 minutes to work up Sub multiple sets of Bodyweight only if that provides enough challenge, go chin above only or work deep partials for sets of 2 trying to
Snatch test coming next week! POWER/SKILL: Every minute on the minute for 8 total minutes perform the following: 1 Power Snatch from the Floor (Work up to 80% and start round 1 there, then proceed to 82%, 85%, 87% and then finally 90-95% for the final 4 sets on
Sumo deads! Remember our primary focus behind this movement is to transfer the knee positions and hip positions to squatting so keep knees locking in place and hips down a little lower than normal… STRENGTH: Sumo Deadlift* * Use your regular Deadlift 1RM for number calculation 10 reps
All we need is your name and email and we’ll give you the details on free class.
