Strength
Bench Press
5@40, 5@50, 5@60%
Do 3 counts on the decent 3 count pause on chest and regular speed up
Then
21-15-9 reps, for time of:
Sumo Deadlift High Pull, 95 lbs
Shoulder to Overhead, 95 lbs
Overhead Squat, 95 lbs
Buyout
4 x 10 Bent over rows
4 x 10 triceps extensions
Strength/Skill
Every 1 min for 10 mins, alternating between:
Toes-to-bar, 30 secs max effort
Burpees, 30 secs max effort
Then
5 rounds for time of:
6 Clean & Jerks, 135/95 lbs
20 Split Jumps
Buyout
4 x 10 Straight Leg GHD with bar
This is a deload week. Nothing super heavy but tons of cardio and gymnasty stuff. Strength Back Squat* 5 at 40% 5 at 50% 5 at 60% 1RM *Take 4 seconds on the decent hold 3 at the bottom and come up regular speed. Then Run, 800 m 20 Knees To Elbows 50 Burpees 20…
Strength
Press
5 @ 75%, 3 @ 85%, 1+ @ 95%
Then
Rene
7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees
If you have a 20-lb. weight vest or body armor, wear it.
Team options to be announced during class.
Buyout
4 x 10 press
Strength
Deadlift
3 at 75%
3 at 85%
3+ at 95% 1RM*
Goal isn’t a PR but AMRAP at 95%
Then
Strength/Skill Drop Snatch 1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Lift bar from rack. Rest as needed between sets. Remember this is a Drop Snatch not a Snatch Balance so absolutely no bump from legs to get started. Then Randy 75 Power Snatches, 75/55 lbs Buyout 4 x 10 Straight Leg GHD…
Strength
Bench Press
3 at 75%
3 at 85%
3+ at 95% 1RM*
Goal isn’t a PR but AMRAP at 95%
Then
21-15-9 reps, for time of:
Hang Squat Clean, 95/65 lbs
Chest-to-bar Pull-up
Buyout
4 x 10 Bent over rows
4 x 10 Triceps Press with bar lying on bench
Strength/Skill Every 1 min for 10 mins, alternating between: 3 Thrusters, 60% 1RM * 10 Box Jumps, 30/24 in *Increase weight each set Then Heavy DT 5 rounds for time of: 12 Deadlifts, 205/145 lbs 9 Hang Power Cleans, 205/145 lbs 6 Push Jerks, 205/145 lbs Classic DT weight is 155/105 . Buyout 4 x 10…
Strength
Back Squat
5 at 75%
3 at 85%
1+ at 95% 1RM*
*Goal isn’t a PR but AMRAP at 95%.
Then
3 rounds for time of:
Run, 400 m
15 Deadlifts, 225/155 lbs
50 Double Unders
Buyout
4 x 10 Straight Leg GHD with bar
Workout of the Day “Death By” – Burpees and Back Squats : 1 rep + 1 rep / 1 min With a continuously running clock perform: 1 Burpee and 1 Back Squat, 185/135 lbs in the first 1 min 2 Burpees and 2 Back Squats, 185/135 lbs in the second 1 min 3 Burpees and…
