MONDAY WORKOUT

Monday! Odd lunge practice to start with… Every 2:30 on the clock for 6 total sets after figuring out a good starting weight (3 Each): Odd 2:30 sets – 50′ SA Overhead DB Lunges (25′ Left then 25′ Right) Even 2:30 sets – 30′ Double DB Front Rack Lunges *

SATURDAY WORKOUT

Saturday partner workout! 1000m Row, 800m Ski, 800m Run or 1.25 Bike 150m Carry (Bag Hug/Double KB Farmer’s/Double KB OH) (40-80/80-95)(26-35’s/44-53’s)(19-35/35-53’s) (30:00 AMRAP… Every 3rd cardio round is shared, but each carry is always shared) So here’s how this will run… (Pun intended) At the start of the workout Partner

MONDAY WORKOUT

3-5 Rep OH Squat Position Practice (Must snatch into place…) * 5 sets every 2-2:30 on the clock @ 60-65% 1RM Snatch (95/135# cap) 10 Squat Cleans @ 70% 1RM 25/30 STRICT HSPUs (5:00) 5 Squat Cleans @ 70% 40/50 Toes 2 Bar (7:00) 1 Squat Clean @ 70% (18:00

SUNDAY WORKOUTS

Strong class presented by Jacquelyn Assman this week! She will be working on Jerks from the rack and we are going heavy!! Fit class will start some Open prep for next week… 20.1 was a fitness test so we are probably looking at something more skilled and/or heavier for 20.2

SATURDAY WORKOUT

Simple Team Saturday with some “prehab” movements to offset all the shoulder work from 20.1 and some core stability work… IN GROUPS OF TWO: 100 Cal Row/100 Ring Rows 150 Seconds of Bar L-Sit Holding (Shared) 100 Ring Rows/Cal Row 150 Seconds of Hollow Holding (Shared) 100 Cal Row/Ring Rows

FRIDAY WORKOUT

Friday! Open 20.1! 8 Barbell Ground to OH (65/95#) 10 BAR FACING Burpees * 10 rounds for time w/ 15:00 cap This weight is approachable for almost all of you since you have the option to Snatch or Clean and PP/Jerk this one so most of you should challenge yourself

THURSDAY WORKOUT

Simple base work should always be a corner stone of a fitness program… Yes, its boring, monotonous and not the most enjoyable part of training sometime, but it helps you to build a bigger and more efficient engine to delve from when we do the more intense, interval type workouts…

FRIDAY WORKOUT

Friday! 5&6am and 12pm classes as normally scheduled but we will have heats of this workout in the evening every 15 mins starting at 4:45pm until 5:45pm… Come back and cheer on if you do an earlier class! We will do a little prime up with some heavier weights in

WEDNESDAY WORKOUT

Wednesday! Speed and position emphasis for lifting in preparation for Friday… 5 Unbroken Clean and Jerks every 2-2:30 on the clock for 6 total sets… 1st & 2nd sets – 50% 1RM 3rd & 4th sets – 55% 5th & 6th sets – 55-60% 115/165# as the weight cap for

MONDAY WORKOUT

Work up to 70% 1RM Back Squat and perform… 9,6,3 (18 reps) OR 12,9,6 (27 reps) with only rest being the time to takes your partner to do their set and change weights… Workout… 300m Run 5 Leg Assisted RC 300m Run 3 Leg Assisted 300m Run 2 Leg Assisted

THURSDAY WORKOUT

Little remix from last week! Just like last Thursday… Quality and perfect positions with the barbell are the main focus for the day… SMOOTH 30:00 AMRAP: 5 Power Snatches @ 70-75% 1RM 100m Sandbag Hug Carry (65-80/80-95#) 10 Overhead Squats @ 70-75% 1RM 100m Single Arm Farmer’s Carry (44-53/53-70#)(50m Left

MONDAY WORKOUT

Last week of split squats tomorrow… 70% 1RM Front Squat is the goal for 3 sets of 5 reps each side all on one side before switching as usual… 50, 60 and 65% for sets of 3ea to warm up… Workout is a little different 🙂 15/21 Strict HSPUS (or

SUNDAY WORKOUTS

Strong class brought to you by Jennifer Crawford Power! Emphasis on percentage Clean work and some Grace prep… Fit class workout is…. 1 Pegboard Climb, 1-2 Legless, 2 Leg Assisted Climbs or 5 Seated 10 DB Cleans (40/55#)/20 Alt. DB Snatches (40/55#) * 20 minutes smooth AMRAP trying to work

FRIDAY WORKOUT

Finally a running day! 😉 From 0-7:00 on the clock… Max Rep Strict Pull Ups * Every time you drop off it’s a 400m Run Penalty before you can try to get more reps on another set… REST 1:00 from 7:00-8:00 Once you reach the 8:00 mark things change to

THURSDAY WORKOUT

Thanks to everyone who withstood the heat for the workout today! Tomorrow’s workout is a little change of pace and is more about perfect movement and quality than trying to maximize your number of rounds… Instead take the chance to practice some heavier lifts and jump rope skills under some

WEDNESDAY WORKOUT

Wednesday! Pulling strength to start… The goal is to try to do this one unbroken, but if you have to break things up in order to make things slightly harder/heavier then go for it… Here are some options, but there are many combinations for this one… 1 Weighted Chin Above

MONDAY WORKOUT

MONDAY! 2×5 Front Squats to lead off… The catch… You must clean all weights into place and you need to pick a weight that is difficult, but you don’t end up pushing things to all out failure (on the clean or the squats) The goal is around 85-90% 1RM Clean