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
Back Squats
5x5 @ 90%+ of 5RM from test week
*If you made all your sets from last week, then add 5-10# this week.
15:00 EMOM
1: x18 Kb swings (53/35)
2: :40 ME burpees
3: x75 heavy single unders
4 rounds
x10 sandbag cleans done as quickly as form allows
Rest 2:00 between rounds
*chose a weight that allow for all 10 reps to be achieved in a minute
With a partner sharing reps however you want:
800m run (together)
x80 box jumps
x80 alt DB snatch (50/35)
x60 front squats (115/85)
x60 SDHP
600m run (together)
8-6-4-2
Front squats from rack*
200m run is your "recovery" between sets
*weight should increase as reps decrease. Start moderate and finish with a set of 2 at RPE 7-8
4 rounds for quality
200' sled push
x20 HR push ups
1:00 Hollow hold (accumulate - can be on the floor or hanging from pull up bar)
Ladies Class is Saturday at 8 am! Regular S&C class will follow at 9 am.
Strict Press
5x3 @ 82.5%
Accessory
2 rounds
100' HAP gun walk
ss
x16 alt hammer curls with lighter DBs
Rest 2-3 minutes between sets
x20 deadlifts (225/155)
1000m C2 bike
x20 deadlifts
Squat clean
3x3 @ 72-77.5% of 1RM (must pause :01 in bottom of squat)
3x1 @ 80-85%
90/75 row cals
x60 burpee facing the erg
x30 clean and jerks (155/105)
Ladies Class is this Saturday at 8 am! Regular S&C class will follow at 9 am.
Squat snatch
3x3 @ 72-77.5% of 1RM (must pause :01 in bottom of squat)
3x1 @ 80-85%
3 rounds
400m run
x30 alt DB snatch (50/35)
x20 goblet squats
Back Squats
5x5 @ 90%ish of 5RM from test week
*If you made all your sets from last week, then add 5-10 lbs this week.
3 rounds
30s ME CTB pull ups
30s rest
1:00 ME Kb swings (53/35)
1:00 rest
1:30 ME DUs
1:30 rest