Wednesday150217

Gymnastics

Gymnasty
3 Sets of
8-10 Strict Pull-ups
8-10 Strict Ring Dips
:30 Handstand Hold

Workout

Rowervals Calories
Row 27 cals
Rest 30sec
Row 21 cals
Rest 30sec
Row 18 cals
Rest 30sec
Row 15 cals
Rest 30sec
Row 12 cals
Rest 30sec
Row 9 cals
Rest 30sec
Row 6 cals
Rest 4min and Repeat

Score = Total time (including rest) each round.

Tuesday140217

Strength

Front Squat

5 x 3.

5 sets the same weight or build to a heavy 3 over 5 sets
Go by how you feel
Feeling great? Find 3rm
Workout

Clear Skies
In teams of 2
20min AMRAP
20 x Thrusters
20 x Box Jumps
20 x Burpees
30 x Thrusters
30 x Box Jumps
30 x Burpees
40 x Thrusters
40 x Box Jumps
40 x Burpees
Remaining time:
AMRAP bear complex (squat clean+push press+back squat+ push press)

RX – 135/95, 115/75, 95/65#
Scaled: – 115/75, 95/65, 75/55#

Each set of Thrusters goes down in weight. Bear complex is performed at final Thrusters weight

Split reps anyhow
One teammate works at a time
Score is total reps performed plus bear complex reps
ie 270+3 = 273

Scoring: Reps

Monday130217

Strength

Power Snatch
1 x 2 @ 60%
1 x 2 @65%
1 x 2 @70%

Snatch Pull
3 x 3 @ 80%
Workout

For time:
50 x Clean and Jerks – 135/95#
EMOM: COmplete 6 toes to bar – Start with the Toes to bar

Saturday110217

Strength

12min EMOM – Use as warm-up
2x Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press)

Workout

For time:
50 x Calorie row
50 x Box jump overs – 24/20″
50 x Deadlifts – 180/120kg
50 x Wall balls – 20/14#
50 x DB Shoulder to OH – 20/15kg
50 x Wall balls – 20/14#
50 x Deadlifts – 180/120kg
50 x Box jump overs – 24/20″
50 x Calorie rowPerform as an individual or in teams of 2. Break reps up any how.

Friday100217

Strength

Snatch Position Work
8 Sets climbing
2 Behind the Neck Snatch Grip Push Press+1 Snatch Balance+ 1 Overhead Squat

Workout

Power Grab
10:00 AMRAP
80 Double-unders
15/10 Push-ups
15 Russian KBsRX: 32/24kgScaled: 24/16, 100 Singles

Men: 15 Push-ups/Women: 10 Push-ups

Post Work
Post Work
3x
5-8 Strict T2B or K2E
8 Single Leg KB RDL
8 Each Leg Goblet Lunge

Thursday090217

Strength

Deadlift
5×4 Deadlift
Use same weight as last weeks, 70-80% 1RM

Workout

Window Pain
6 Rounds For Time:
5 Power Clean and Jerks
15 Wall Balls

RX: 185/125
Scaled 135/95

 

Wednesday080217

Strength

Find Heavy complex of: Power Clean + Hang Power Clean + Hang Squat Clean + Jerk

Workout

3 Rounds For Time:
21 Cal Row
15 Chest to Bar/Pull-ups/Ring Rows
9 Hang Power Cleans

RX: 155/105#
Scaled/Masters: 135/85#
Feeling froggy?? 185/125#

Tuesday070217

Workout

Teams of two
24 minutes of 1 minute Alternating AMRAP’s
5 Pull-ups
15 Air Squats
10 Ab-mat sit-ups

Score = total rounds & reps combined
Each person will pick up where they leave off in each amrap.

Post Work

4 Sets not for time:
15 Banded Good Mornings
10 Hollow Rocks

*There is some included energy/sleep/mood metrics at the end of the workout in zenplanner today. Please fill it out.

Monday060217

Strength

3 Touch and go Snatch every 90 seconds until failure. Start at 65/45-95/65# depending on experience and go up by 10/5#.

Workout

Complete the following for time:
27-21-15-9
Calorie Row
DB Thruster 20/15kg

Post work

2 minutes ball pec stretch
2 minutes single leg hamstring strap stretch

Saturday040217

Workout RXD

Complete the following for time:
50m Dumbbell Overhead Walking Lunges 20/15kg
50 Toe to bar
25 Muscle Ups
20 Snatch 135/95#
25 Clean and Jerks 135/95#
50 Pull Ups
50m Dumbbell Overhead Walking Lunges 20/15kg

Workout Scaled

Complete the following for time:
50m Dumbbell Overhead Walking Lunges 15/10kg
50 Knees to chest
25 Hand release push ups
20 Snatch 95/65#
25 Clean and Jerks 95/65#
50 Jumping Pull Ups
50m Dumbbell Overhead Walking Lunges 15/10kg

 

Friday030217

Strength

5X3 Deadlift @ 70-80%

Workout

21-15-9
Deadlifts
Box Jumps 24/20″

RX: 225/155#
Scaled: 185/135#

Post Work

Roll each ITB for 90 seconds
Upper Trap smash with Barbell or ball for 90 seconds each side