BENCH PRESS Every 2:00 x 6 sets:6-6-5-5-4-4 "GOING DOWN SWINGING" 10-9-8-7-6-5-4-3-2-1: ThrustersToes to BarLateral Barbell Burpees
TUESDAY 9.07.2021
"BAIT & SWITCH" AMRAP 20: 2 Burpee Pull-Ups 4 Power Snatches8 Box Jump Overs[On the 0-5-10-15]:500 Meter Row MIDLINE 3 sets or until the end of class, for quality:15 Pausing Supermans15 Banded Glute Bridges0:45 Side Plank Each Side*Rest as Needed.
MONDAY 9.06.2021
"BAR STAR" For time:800 Meter Run16 Power Snatches16 Bar Facing Burpees16 Power Cleans400 Meter Run12 Overhead Squats12 Bar Facing Burpees12 Front Squats200 Meter Run8 Squat Snatches8 Bar Facing Burpees8 Squat Cleans400 Meter Run12 Overhead Squats12 Bar Facing Burpees12 Front Squats800 Meter Run16 Power Snatches16 Bar Facing Burpees16 Power CleansPARTNER VERSIONRun...
SUNDAY 09.05.2021
CLEAN & JERK 5 sets of: Tall Power Clean + Tall Squat Clean 5 sets of: Tall Push Jerk + Tall Split Jerk 5 sets of: Power Clean + Front Squat + Power Jerk + Squat Clean + Split Jerk
SATURDAY 9.04.2021
CLEAN & JERK + BACKSQUAT CLEAN & JERK Every 2:00 x 5 sets: 3 Squat Cleans + 1 Jerk @ 65-70% of 1 Rep Max Clean & Jerk Directly into… BACK SQUAT Every 2:00 x 6 sets: 10-10-8-8-6-6 "STATUTE OF LIBERTY" AMRAP 12: 5 Bar Muscle-ups 10 Single Dumbbell Hang...
FRIDAY 9.03.2021
SQUAT SNATCH Every 2:00 x 5 sets: 3 Squat Snatches @ 65-70% of 1 Rep Max Squat Snatch "RUNDY" 5 Rounds For Time: 400 Meter Run 15 Power Snatches 15-12-9-6-3 Handstand Push-ups
THURSDAY 9.02.2021
TABATA T2B 8 Intervals of Toes To Bar 20 seconds of work 10 seconds of rest "BOAT SHOES" For Time: 1,500 Meter Row 1,200 Meter Run —Rest 3 Minutes— 1,000 Meter Row 800 Meter Run —Rest 3 Minutes— 500 Meter Row 400 Meter Run