Let's do it together
For time:
22 RDs switching every round with your partner
6 Double Arm hang snatch 50/35
8 lateral Burpees over the DBs
10 T2Bs
An oldie but a goody!
A: Front Squats (Based off your 1 RM Clean and Jerk) 1x5 at 60%, 1x5 at 65%, 3x5 at 70%,
B:15 MIN AMRAP
100m run
5 power cleans (155/105)
100m run
5 BM
Have you mastered the basics?
A: Core prep
3 x
20 heal overs
20 slow knee tucks
1 min plank
B:Bench and Back squats
1x10 at 50%
1x8 at 60%
1x8 at 65%
1 AMRAP at 70%
C:Mobility
Full effort
5 RFT of:
32 DU
16 DB Front squats at 50/35lbs
8 Strict HSPU
1 legless rope climb + 1 rope climb
8 Strict HSPU
16 DB Front squats at 50/35lbs
32 DU
*rest 2:00 minutes after each round
3 on 3 Prep
Two minutes on two minutes off x 8
ODD rounds - Row 21/17 cals,
10 burpees over the rower
AMRAP Handwalking for distance
EVEN rounds:
200m run
15 C2Bs
AMRAP Farmer walk 2x 32/24 Kg KBs for distance
*20 feet = 1 rep
Because we can
On the 4 mins-
x 6 rounds -
12 thrusters at 95/65,
12 front rack lunges
12 bar burpees.
Odd rounds as written, even rounds reverse order.
Score is total rest.
You go I go
Switching every round with a partner - AMRAP for 30 mins
15/12 cals of rowing
15 WB
10 T2Bs
From Madison
A: Front squats - using your best clean and jerk
4x5 at 70%
B:For time
30 BJO at 24"/20"
15 C2Bs
12 FS at 185/125
Is this a trap?
Part A:
21 squat snatches (75/55)
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Rest 5 mins
Part B:
1 mile run
Master the basics week #2
Core Prep - A: 3x 20 starfish (like a v-up but just one hand at a time to opposite foot)
40 plank shoulder taps
Back squats
1x10 at 50%
1x10 at 55%
2x8 at 60%
Bench Press
1x10 at 50%
1x10 at 55%
2x8 at 60%
August long weekend
Gym is closed, enjoy the great Canadian outdoors and we will see you at 6am on Tuesday!
Always together
Start with both partners running 500m together.
When both are done begin:
12 rounds (switch as needed) of:
6 deadlifts at 225lbs
6 SHSPU
12 T2Bs
Finish with another 500m run together.
Master the basics
A:Back squats
3 x10 at 50%
B:Front squats:
4x7 at 50%
C: Bench Press
3 x10 at 50%
WIll this be easier than last week?
90 sec on 90 sec off
x 10
ODD Rounds
Buy in with:
8 BBJO at 24"/20"
4 MU
Then
AMRAP DB 50/35lbs DT
EVEN ROUNDs
Buy in with:
12 Box Jumps Overs 24"/20"
12 V-ups
Then
AMRAP DB 50/35lbs DT
Pick up where you left off of DT on every round.
Score is total DT reps.
*DT is 12 DB deadlifts, 9 DB hang power cleans, 6 shoulder to overhead