Workouts for Week of March 21 - 26

March 21, 2016

 

Girl's Night was such great fun! Follow our Facebook page to see all the pictures from the night...coming this afternoon!

 

Gym Goal: Pegboard Points!

Pegboard hold = 1 point

Pegboard pullup = 1 point

Pegboard steps = 1 point each

 

Saturday's FREE 9am class - Partner Lift Off to celebrate Coach Rachel's Birthday!

 

Monday
1 Snatch Every 2:00 for 7 of increasing #

 

Alternating EMOM for 10:00

Even Minutes: 6 Hang Power Snatches @ 50% heaviest snatch

Odd Minutes: 6 Pull Ups* (use box/low bar if needed)

*perform 2 strict, 2 kipping, & 2 butterfly - Challenge: add 2 bar muscle ups!

 

Group Cool down

 

Tuesday

1 Clean & Jerk Every 2:00 for 7 of increasing #

 

Alternating EMOM for 10:00

Even Minutes: 6 Hang Clean & Jerks @ 50% heaviest snatch

Odd Minutes: 24 Lateral Hops over the bar

 

Group Cool down

 

Wednesday

 

12:00 for 5 x 3 Back Squats @ 75% last week's heaviest

3 Rounds For Time:

400 Meter Run
15 Push Press @ 50% of Back Squat weight

 

Cool down on your own

 

Thursday 

Complete in any order:

4x12 Double-Dumbbell Pendulum Swing

4x12 (each direction) Double-Hand Single-Dumbbell Woodchop

4x1:00 Bike

3 Attempts for a 500 meter row time for the whiteboard!
(you do NOT have to use all 3 attempts)

 

Group Mobility

 

Friday - 5:30am, 4:30pm & 5:30pm classes ONLY today

TBA

 

Saturday  - FREE 9AM CLASS -

 

Cean & Jerk Ladder Lift Off With a Partner For Time:

 

Complete 6 Clean & Jerks (each) At Each Bar

-performed in 2 sets of 3 per person, alternating with your lift-off partner-

 

Weights:

35, 45, 55, 65, 75 - female

75, 85, 95, 105, 115 - male

OR

75, 85, 95, 105, 115 - Female

115, 125, 135, 145, 155 - Male

 

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