Workouts for Week of October 3rd - 8th

October 2, 2016

 

New Saturday Feature For Members! 9am workout and 10:30am competition prep workout!

 

Monday
10:00 Alternating EMOM:
2 Clean Pulls+1 Clean (from the hip)+2 Front Squats @ 65%
:20 Plank Hold
- 2:00 Rest -
1:00 ME Handstand Shoulder Taps (use box if needed)

Read why we are participating in this workout here.
RX / SX
13:00 Cap
20 Deadlifts (205/155) / (155/95)
20 Burpees
20 Push Press (115/75) / (75/55)
20 Burpees
20 Squat Cleans (165/95) / (95/55)

Athletes are personally responsible for adding/removing weights on their bar - use a single bar throughout the workout. Plate changes are included in total time.

 

Tuesday
13:00 for 3 Rounds:
3 Jerk Drive + 2 Jerks @ 65%
:20 Single leg balance hold each leg
8 Ring Dips / Kettlebell Dips
--finish with a max effort set of shoulder press at 75% max shoulder press--

8:00 AMRAP (with ascending reps):
1 Box Jump
1 Toes To Bar / Knee Tuck
2 Box Jumps
2 Toes To Bar / Knee Tucks
3 ...etc...


Wednesday
10:00 Alternating EMOM:
2 Snatch Pulls+1 Snatch (from the hip)+2 Overhead Squats @65%
6 Strict Chinups
- 2:00 Rest -
1:00 ME Pushups

For Time:
100 Single Unders
20 Step Lunges (forward)
25 Double Unders (or tuck jumps)
20 Step Lunges (backward)
3 Triple Unders (or high jumps)
20 Jumping Lunges
3 Triple Unders (or high jumps)
20 Step Lunges (backward)
25 Double Unders (or tuck jumps)
20 Step Lunges (forward)
100 Single Unders


Thursday *Martial Arts Class at 6:30pm!*
8 Rounds NOT for time*:
300 Meter Run
8 Stir-the-pots (4 each direction)

*if your rounds are taking longer than 4:00, only run 200 Meters

 

Friday
15:00 for 3 Rounds:
10 Back Squats
5 Strict + 5 "kipping" Ring Pulls To Chest
5/leg Single Leg Glute Bridges w/ foot on 45#
-increase back squat # each round-

15:00 AMRAP:
15 Wallballs
30 Single Arm Swinging Kettlebell Cleans (reps split evenly between arms)
 

Saturday

9am Workout

For Time, one barbell:
Buy In (only do once) - 800 Meter Row
30 Push Press 95/65#
15 Chest to Bar Pullups
30 Front Rack Step Lunges 95/65#
15 Push Jerk 135/95#

10:30am Competition Prep Workout

Individual / 2 Person Team
For Time: 6-4-2 Reps / 2 RFT of 6-4-2*
Ring Muscle Ups or Pullups
Snatch (135/95 or 95/65#)
Deadlift (315/205 or 205/135)
Handstand Pushup or 1/2 Reps Wall Walks

5:00 Cap / 6:00 Cap
*2 burpee pay to play transition

--5:00 Rest--

10:00 To Find Max Snatch

 

 


 

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