10 MINUTES PRIOR TO CLASS TIME:
200 METER RUN
20 AIR SQUATS
200 METER RUN
15 KIP SWINGS
200 METER RUN
10 EMPTY BAR FRONT SQUATS
*ROW 200 OR COULD BE RUN 100
20 MINUTES TO WORK TO TODAY’S HEAVY SINGLE
-YOU MAY DROP AND RESET RIGHT BACK ON THE BAR BTW THE HANG CLEAN AND THE CLEAN
-GOAL IS TO END AROUND 80% OF YOUR MAX CLEAN
5 ROUNDS FOR TIME OF:
300 METER ROW
200 METER RUN
THEN GO
10-8-6-4-2
BAR MUSCLE UPS
15 MINUTE TIME CAP
*STAGGER THE START
*IF YOU GET HUNG UP WAITING ON THE ROWER THEN NOTE THE TIME WAITING AND SUBTRACT OFF AT THE END
SCALING OPTIONS:
*1 MUSCLE UP = 2 PULLUPS OR 2 JUMPING PULLUPS/RING ROWS OR COULD GO BY 1’s for pullups depending on the scale.
*IF NOTRUNNING 200 METER= 15 BURPEES
GONNA CHANGE THE PROGRAMMING UP A LITTLE OVER THE NEXT MONTH OR SO
8 MINUTE AMRAP OF:
PARTNER 1: 200 METER MEDBALL CARRY (14/20)
PARTNER 2: HANG POWER SNATCH (55/75)
*COUNTING REPS ONLY ON PS.
8 MINUTE AMRAP OF:
10 WALL BALLS (14/20)
10 BURPEES OVER BALL
*GOING FULL ROUNDS
8 MINUTE AMRAP OF:
PARTNER 1: 200 METER MEDBALL CARRY (14/20)
PARTNER 2: HANG POWER SNATCH (55/75)
75 PARTNER MEDBALL SITUPS
FOR TIME COMPLETE:
3-6-9-12-9-6-3 reps of:
Powerclean and Jerk (65/95) (95/135)
CTB pullups
*scale loads
*CTB sub is jumping chest to bar.
With a partner pick a lift and go I go/you go for 6 minutes. Any lift you want.
Anyday you have time pick a cashout/ or two and work on your accessory strength.
20 MINUTES WITH A PARTNER OF:
PARTNER 1: RUNS A 400 METER
PARNTER 2 COMPLETES AN AMRAP OF:
-10 1 ARM DB POWERSNATCH (35/50)
-10 WALL BALLS (14/20)
-10 ABMAT SITUPS
*WHEN RUNNER GETS BACK THEY PICK UP WHERE AMRAP LEFT OFF.
4 ROUNDS FOR TIME OF:
10 BURPEES OVER BAR
7 HANG POWERCLEAN (85/115) (115/155)
10 BURPEES OVER BAR
7 PUSH PRESS
*RX MUST JUMP UP/BACK/OVER
*MAKE SURE NO REBEND ON PUSH PRESS IF YOUR HAVING TO REBEND THEN DROP WEIGHT LOADS
SCALE LOADS TODAY TO MODERATE BUT MOSTLY UNBROKEN LOADS
TABATA THESE:
PULLUP EXTENSION HOLDS
AB MAT SITUPS
DIP EXTENSION HOLDS
BICYCLES.
X 3 ROUNDS EACH
TIME PERMITTING WORK ON A FEW CASHOUTS ON BOARDS ESP:
STRICT PULLUPS (REG/CLOSE/WIDE GRIP)
DIPS (RING OR BAR)
*USE BAND IF NEEDED*
RECOMMENDED 3 X 5/7 REPS EACH
15 MINUTES TO WORK TO TODAY’S HEAVY SINGLE OR NEW ONE REP MAX
COMPLETE:
00:00-15:00
RUN 1 MILE
15:00-25:00
AMRAP OF:
5 PULLUPS
10 DEADLIFTS (95/135) (125/185)
15 BOX JUMPS (20/24)
*1 MILE= 3 LAPS + 150 METER **NOTE YOUR MILE TIME IN THE BOX
ROW=1,600 METERS
SCALE RUN AS NEEDED.
PULLUPS-CHOOSE CHALLENGING MODIFICATION
DEADLIFT-SHOULD BE A MODERATE LOAD BUT NOT CRAZY HEAVY
BOX JUMP- A HEIGHT THAT IS COMFORTABLE FOR 15
Find a 3 rep max and do 3 sets
10 minute amrap of:
-21 air squats
-15 double unders
-9 hspu
Rx+ du have to be unbroken if you break must start that set back at 0
-double x 2 singles
– hspu modification one plate under abmat or hand release push ups
Pick out several cashout components
Really hit strict pullups and ring or bar dips/holds this weeks