Workouts
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- AMRAP
- As Many Reps/Rounds As Possible
- FT
- For Time
- SDHP
- Sumo Deadlift High Pull
- STOH
- Shoulder To Overhead
- DB
- Dumbbell
- WB
- Wall Balls
- UB
- Unbroken
- GTOH
- Ground To Overhead
- DU
- Double Unders
- TGU
- Turkish Getups
- EMOM
- Every Minute On The Minute
- EOMOM
- Every Other Minute On The Minute
- CTB
- Chest To Bar
- K2E
- Knees To Elbows
- T2B
- Toes To Bar
- OHS
- Overhead Squat
- ME
- Max Effort
- AFAP
- As Fast As Possible
- BURPEE OTB
- Burpee Over The Bar
4 rounds
x10 T&G deadlifts at moderate weight
ss
25 cyclist squats with 35/26# KB
2:00 rest in between rounds
500m row
x30 hang cleans (135/95)
x30 pull ups
Ladies - be sure to join us for Ladies Class tomorrow 8/1 at 8:00 am!
Regular S&C class will be held at 9:00 am.
5:00 EMOM
x2 power cleans between 75%-82.5% of 1RM
4:00 EMOM
x1 power cleans between 82.5%-85% of 1RM
Accessory Oly Work:
4x2 heavy pause clean grip deadlifts 120-130% of 1RM (:03 pause right below knee)
3x3:00 AMRAPS
200m run
x12 burpee box jump overs
ME thrusters remaining time (75/55)
Rest 2:00 between rounds
Score = total thrusters
3 rounds with a partner
x8 heavier bench press
ss
x12 light weight flies
ss
x8-12 DB pull overs
Rest while partner goes through the circuit
3 rounds
x30/25 echo bike cals
x30 alt DB snatch (50/35)
Ladies - be sure to join us for Ladies Class this Saturday 8/1 at 8:00 am!
Regular S&C class will be held at 9:00 am.
Box Jump Work
*Coach will spend time working proper box jump/step over technique.
30:00 AMRAP
x3 wall walks
x12 box step ups
x15 WBs
x18 echo cals
"One and quarter" Back Squats
7x3
*Back squats will be getting more dynamic now. We are working the stretch/shortening cycle of the squat with these. Find the point where you get a "return" out of the bottom of your squat. These will expose inefficient movement quality and/or lack of engagement in the upperbody. Fewer sets, but 1 additional rep through each. Keep weights similar to 2 weeks ago to ensure over volume is similar.
6 rounds
250/200m row
x20 alt jumping lunge
x10 heavy Russian swings
rest :90s between rounds
5:00 EMOM
x2 power snatch between 75%-82.5% of 1RM
4:00 EMOM
x1 power snatch between 82.5%-85% of 1RM
Accessory Oly Work:
4x2 heavy pause snatch grip deadlifts 120-130% of 1RM (:03 pause right below knee)
2K/1.5K C2 bike
x20 hang power snatch (115/85)
x20 STOH
Weighted alt back step lunges
4x8
*Use 4 sets to work up to moderate/heavy weight. Try to start slightly heavier than two Saturday's ago.
20:00 AMRAP - alternating rounds with partner
x20/16 echo cals
x15 deadlifts (205/115)
x10 T2B