Workouts for Week of Jan 18 - 23

January 17, 2016

 

Gym Goal: 100 Minutes in a tuck or L hang

 

Monday

10:00 Alternating EMOM
3 Hang Power Clean and Push Jerk (Start at 50% 1 RM & increase, keeping FAST & EFFICIENT)
6 Step Down Box Jumps

21-15-9 For Time:

Hang Power Clean 135/95
Ring Dips

 

Tuesday

Rope Climb Drilling

Dual Kettlebell/Dumbbell Ladder

 

EMOM for 7:00

5 Power Snatches (Start at 50% 1RM snatch & add #, try to perform touch & go)

@7:00, 3:00

EMOM 3 Snatch High Pulls (keep increasing #)

 

For Time:

21 Dual Kettlebell/Dumbbell Thrusters

3 Rope Climbs

15 Dual Kettlebell/Dumbbell Thrusters

2 Rope Climbs

9 Dual Kettlebell/Dumbbell Thrusters

1 Rope Climb

 

Wednesday​

Handstand Pushup Challenge

15:00 To Find Max Thruster From The Rack

3 Rounds
1:00 Wall Ball
1:00 Toes to bar
1:00 Power Snatch 95/65
1:00 Rest

 

Thursday 

Group Stretch

10:00 For Distance Sled Pull
Alternate partners each minute

5:00 Rest

10:00 For Distance Row
Alternate partners each minute

Group Stretch

 

Friday

8:00 To use 3 sets to find a max for:

3 Front Squats + 4 back Squats

At 12:00, 8 Front Rack Step Lunges + 12 Back Rack Step Lunges @ 50% of lifting max

 

7:00 Amrap of Burpees

 

Saturday  - FREE 9AM CLASS

Women's self defense class @ 10am! $40 for women, bring a guy to beat up for FREE!

Group Warm-Up

3:00 of tire flips (in pairs or individual)

3 Rounds for time:
12 Overhead Squats 95/65
12 Chest to Bar Pull Ups

Group Stretching

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