15 Air Squats
5 Inchworms + 2 Push Ups
Partner Front Rack Stretch
Hang Squat Clean (20 Minutes)
*Build to a heavy single for the day. Focus on a strong pull and good footwork. If you have trouble pulling the bar all the way back up to your upper thigh, only lover the bar to the mid hang (middle thigh).
20 Minute AMRAP:
5 Squat Cleans (125/185)
10 Strict Handstand Push Ups
15 Ab Mat Sit Ups
*Pace this workout out from the start! The squat cleans should be moderately heavy singles. Scale the strict HSPU to dumbbell strict press. Try to recover on the sit ups.
10 Strict HSPU -5-7 Strict HSPU –
10 Double Dumbbell Strict Press
400m Relaxed run working on breathing in through the nose for 3 strides and out through the mouth for 3 strides.
5 sec run in place into 50% effort Stride
Lean into 50% effort Stride
Lean into 75% effort Stride
(Do these outside 100/150 meters)
-Group stretch as a class-
6 x 400m Run
Rest 30 Seconds
*The focus today is pacing. I want each 400m to be faster than the one before it. Work on finishing strong and pacing yourself.
Enter in total time including rest periods
Bench Press (20 Minutes)
3x Max Reps at 75% of 1RM
These 3 sets should all be at the same weight!
Bent Over Barbell Row
*Complete 1 set of 12 after each set of bench press.
WITH A PARTNER COMPLETE A
“DECK OF CARDS”
HEART- 100 METER RUN
SPADE- GOBLET SQUATS (35/53)
DIAMOND- BAR MUSCLE UPS(2)
CLUB- POWERCLEANS (95/135)
JOKER- 800 RUN/1,000 ROW
RX+ BOTH RUN 800 OR 1,000 ROW BOTH JOKERS
MU-3 PULLUPS + 3 PUSHUPS PER REP SO 6 EACH
10 Push /ups
10 Strict Press (empty Barbell)
10 Push Press (empty Barbell)
Stretch as a group at beginning of class
4 Rounds for Time:
15 Push Press @ 75% Bodyweight
*Pick a weight so that they don’t do more than 3 sets per round. Should be able to get a minimum of 5 reps in a set, but hopefully more. Try to recover on the run.
3-4 Sets for Quality
5 Weighted Strict Pull Ups
50’ Handstand Walk OR :45 Handstand Hold OR 1:00 Plank Hold
25 Ab Mat Sit Ups
*You should have 15-20 minutes at the end of class to work through this. Do strict pull ups even if you have to use a band.
With a PVC Pipe:
10 Pass thrus
10 Overhead Squats
10 Snatch Balance
With an Empty Barbell:
5 High Pulls
5 Muscle Snatch
5 Pause Overhead Squats
5 High Hang Snatch
Snatch (20 Minutes)
2 x 3 @ 70% of 1RM
2 x 3 @ 75% of 1RM
1 x 3 @ 80% of 1RM
*Each set should be done as 3 quick singles, dropping the bar after each rep. See if you can go through this with no misses today! These are full squat snatches!
If needed make these powersnatches
5 Rounds for Time:
15 Alternating Arm Dumbbell
15 Toes to Bar
15/20 Calorie Row
Time Cap = 20 Minutes
Toes to Bar – Knees to Chest -V-Ups
The focus today is on breathing.
-Belly breathing (Breathe through your diaphragm, not your chest)
-In Through nose, Out through mouth
-Breathe in for 3 steps, breathe out for 3 steps
15/20 Calorie Bike
Group stretch beginning of class
2 Rounds for Time, With a Partner:
80/100 calorie row
1 Mile Run
Rest 3 Minutes
*Run the mile solo. Don’t run to your partners pace. Once BOTH partners are finished their first mile, rest 3 minutes and repeat. Work on breathing today!
5 Inchworms + 2 Push Ups
10 Pass thrus
10 Muscle Clean and Strict Press (barbell)
10 Minute EMOM:
1 Hang Clean + Clean @ 70% of 1RM
*Do this at 70% of your max Clean. These are all SQUAT CLEANS! Drop the bar between reps. Get 20 strong reps in today!
15 Minute AMRAP, With a Partner:
100 Ab Mat Sit Ups (each!)
30 Power Clean and Jerks (95/135)
30 Power Clean and Jerks (125/185))
Max Reps Power Clean and Jerks (155/225)
*Complete with a partner! BOTH of you EACH complete the 100 sit ups at the same time then move on and split up the clean and jerks however you want( one person working at a time on barbell) The goal is max reps at the third barbell. Pick 3 weights you can work together with your partner, but increase weight a little after each 30 reps.