MONDAY WORKOUT

We had a practice session on Friday so let’s go a little heavier on it! Make slower jumps and really dial things in on the earlier sets… 1 HANG Squat Snatch 1 Squat Snatch from the Floor * Best weight for the day in 20 minutes or so based on

THURSDAY WORKOUT

Some “other” skill work… Ring rows and KB swings since these are both great injury prevention movements when done correctly… We will emphasize proper shoulder blade movement on the Rows and proper back position and hip hinging on the Swings… Then… Workout… “Other Angie” 80/100 Ring Rows (6:00 cap) 80/100

WEDNESDAY WORKOUT

Back squatttttt… Actually Low Bar BOX Squat to be precise… This variation places more emphasis on your hips and hamstrings b/c it allows you to really sit back into the squat… Make sure to pause, but not fully relax on the box in order to break up the up and

SUNDAY WORKOUTS

Strong… Press and Deadlift cycle continues! 5 sets of 3 rep with 75% 1RM on both, plus continued assistance work for both lifts afterwards… Fit… Every :45, 1:00 or 1:15 on the clock CONSISTENTLY perform one round of the following: 5 Wall Ball (14/20#) 3 STRICT HSPUs (Unbroken preferred so

FRIDAY WORKOUT

Heavy and simple pain… 😉 In 15-20 minutes work up to your best weight in the following complex: 1 Hang Power Clean 1 Power Clean from the Ground 1 SQUAT Clean from the Ground Rough idea on build up… 50, 65, 75-80, 80-85, 85-90, 90-95% (93% + would be a

THURSDAY WORKOUT

Long day… Lots of mixed elements and loads in this one so really focus on pacing, pacing, pacing! 9 Calories on the Bike/Ski 6/9 STRICT Chest 2 Bar Pull Ups 9 Calories on the Ski/Bike 12 Alt. DB Snatches (40-50#/60-70#) 9 Calories on the Bike/Ski 15′ SEATED Legless Rope Climb

WEDNESDAY WORKOUT

Fun with the old school crossfit rep scheme but for lifting 😉 Back Squat 15-12-9-6-3 (50, 60-65, 70-75, 80-85, 85-90%) * 20 minutes to complete the 5 sets Workout… “Burn” 40/50 Cals on the Rower (3:00 cap) 25/35 Hand Release Push Ups 15/20 STRICT Handstand Push Ups (7:00 cap) Can

THURSDAY WORKOUT

Keeping movements simple and the goals simple for tomorrow… Goal #1 – Identical rep breakdown for each exercise in the workout for all rounds (Ex. For the 15/20 chin ups do 5s throughout, no more, no less or do 4s or 2s, etc, but once you do your breakdown you

WEDNESDAY WORKOUT

Fun Wednesday! A little twist on our strength work as we change strength work to Sundays and Wednesdays for the foreseeable future… Front Squat with ARMS CROSSED up to a heavy set of 5 reps… This variation will be VERY hard for a lot of you, but it will force

MONDAY WORKOUT

The week of dumbbells has begun 🙂 First some snatch skill as we will be switching Olympic lifting skills to Mondays and Fridays and strength lifts to Sundays and Wednesdays… Every 2:00 on the clock for PERFECT positions and bar paths: 1 High Hang Power Snatch 1 Mid-Thigh Power Snatch

FRIDAY WORKOUT

One more “odd” day 😉 3 Rep Back Squat with Chain Resistance (20# each side) – 50, 60, 70, 75-80% The goal with chains is to have a slight unload at the bottom of the squat as the chains lay on the ground and then accelerate out of the bottom

THURSDAY WORKOUT

Back to strict work b/c we know you missed it! The goal for this one is to just be steady and maintain solid body positions throughout… 4/5 STRICT Pull Ups/Chin Ups (Band Assistance is allowed) 8/10 STRICT Burpee Air Squats 12/15 Calories on the Rower * 25:00 steady and sweaty

WEDNESDAY WORKOUT

Skills and some fun with some new stuff… Snatch contact skill work with lower percentages first… 5 rep Power Snatch trying to make each lift contact the hip correctly, keeping the elbows high and outside on the pull after contact and catching without a jump forward… 50, 55, 60, 65

THURSDAY WORKOUT

19.5 tomorrow night! As for class workout… A twist on an old favorite… Every 10:00 on the clock: Tabata Row * 3 total rounds for consistency in the meters covered during the 8 rounds of :20 work/:10 rest So don’t take the first one out guns blazing as you have

WEDNESDAY WORKOUT

Some heavy, NOT MAX cleans for tomorrow… Every 1:30-2:00 perform: 1 Hang Power Clean + 1 Power Clean * 50, 60, 70, 80, 80-85, 80-90% (Capped at 90% on this one if you’re feeling good) Workout… 3 Thrusters (65/95#) 2/3 STRICT CTB Pull Ups 3 Box Jumps/Step Ups (20/24″) 6

MONDAY WORKOUT

Let’s play around with the “leftovers” for 19.5 this week… With a continuously running 36:00 clock perform: From 0:00-15:00 on the clock: Work up to a hard, but doable set of 2 on a box jump in 5-6 sets… 15:00-27:00 on the clock: Work up to a hard, but successful

THURSDAY WORKOUT

Thursday recovery before 19.4!!!!!!! 1 Controlled Wall Walk (12″ off wall roughly) 10 Med Ball Slams (20-25/30-35#) 15/20 Calories on the Bike/Row/Ski 50 singles 1 Controlled Wall Walk 10 Med Ball Thrusters (20-25/30-35#) 15/20 Cals on the Bike/Ski/Row 25 DUs (1:00 cap) * 20:00 smooth AMRAP Try to swap which