Strength/Skill 1) Every 2:00 for 10:00 (5 total sets): 3 Position Squat Clean and Jerk *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00 before beginning #2. 2) 1 ME UB Set of…
Strength/Skill Every 1:30 for 9:00 (7 total sets): 3 Position Squat Snatch Add weight every set working toward a max on the 5th or 6th set. If you miss drop weight. Perform 10 bar facing burpees for every missed rep after the EMOM is complete. Then 15:00 AMRAP (adding 3 reps per round) of: 3…
Remember class is at 8am today.
5 RFT
30 double Unders
30 Toes to Bar
Buyout
5 min AMRAP
3 Muscle Ups
7 V-Ups
Class is at 8 and the gym is closed at 9 for the David Fleming masterclass Strength/Skill 10X1 Squat Clean & Jerks @ 85% – rest exactly 60 seconds between reps. Please use the extra racks and share bars with a person of very similar strength to keep rest down to a minimum. Then 50…
Strength/Skill 10X1 Snatch @ 85% – rest exactly 45 seconds Then 15 Minute AMRAP 15 Row for Calories 15 HSPU (kipping is allowed – open standards from ’15) 15 OHS 115/75# Buyout 4X1:00 ME Double-Unders (the goal is to speed up your tempo and get as many reps as possible in 1:00, not just do…
Back Squat 4 x 8 work up to 8 rep max Then 15 Squat Clean @60% bodyweight Rest 2 Minutes 12 Squat Clean @80% bodyweight Rest 2 Minutes 9 Squat Clean @100% bodyweight Buyout 4X8 Inchworm + Hollow Hold (3 count hold) – rest 90 sec. Bonus Buyout 20 minute AMRAP of the following: 12…
Strength/Skill 5X3 T&G Power Cleans + 3 Jerks – work to a max for the complex, rest exactly 90 sec between sets Then 3 rounds of*: 3 Rope Climbs 15′ 15 OHS 135/95# 2 Rope Climbs 15′ 10 Shoulder to Overhead 135/95# *If you complete all 3 rounds in under 10 minutes record your time…
Strength/Skill 1) Every 2:00 for 12:00 (7 total sets): 3 Position Squat Clean (hang at power position -> hang at knee -> floor) + 1 Jerk (after all three cleans) *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing…
Open season is here and this week’s workouts represent high intensity and high volume in all 3 energy systems. If you have any questions ask your coach about scaling options. Strength/Skill Every 1:30 for 9:00 (7 total sets): 3 Position Squat Snatch Add weight every set working toward a max on the 5th or…
Every Minute on the Minute for 8 minutes
12 BURPEES
Then
Complete as many rounds as possible in 8 minutes of:
15 Wall Ball
15 Toe to Bar
Rowing Sprints
Min on / min off for as long as coach says so!
