STRICT PRESS Every 1:30 x 4 sets:3 Reps@ 75-80% of 1 Rep Max or Moderate Weight "Country Roads"" AMRAP 8:3000 Meter Echo BikeMax Burpees to Target—Rest 3 Minutes—AMRAP 6:2000 Meter Echo BikeMax Burpees to Target—Rest 2 Minutes—AMRAP 4:1000 Meter Echo BikeMax Burpees to Target
SUNDAY // 10.23.22
CLEAN + JERK 4 sets:High Hang Power Clean + Hang Power Clean + 2 Push Jerk4 sets:2 Power Clean + 2 Push Jerk*Drop and reset between Power Cleans.4 sets:3 Front Squats*Build to a moderate/heavy weight
SATURDAY // 10.22.22
"It's The Little Things" 10 Rounds For Time:10 Alternating Single Leg Squats10 GHD Sit-ups10 Handstand Push-ups10 Chest to Bar Pull-ups200 Meter RunTIME CAP - 35:00
FRIDAY // 10.21.22
strict press Every 1:30 x 4 sets:3 Reps@ 70-75% of 1 Rep Max or Light/Moderate Weight "Oooh Yeah!" On the 2:00 x 10 Sets:500 Meter Echo BikeAMRAP “Macho Man”*Macho Man:3 Power Cleans3 Front Squats3 Push Jerks[TRAIN] Barbell - 135lbs/95lbs[SWEAT] Barbell - 95lbs/65lbs
THURSDAY // 10.20.22
"Sea Shanty" 5 rounds for time:500/400 Meter Row15 Box Jumps3 Rope Climbs (15’)
WEDNESDAY // 10.19.22
BACK SQUAT Every 1:30 x 4 sets:3 Reps@ 70-75% of 1 Rep Max or Light/Moderate Weight "Compounding Interest" 5 Rounds:30 Double Unders10 Overhead SquatsDirectly Into..1 Round:30 Overhead Squats100 Double UndersTIME CAP - 12:00[TRAIN] Barbell - 95lbs/65lbs[SWEAT] Barbell - 55lbs/45lbs
TUESDAY // 10.18.22
SQUAT CLEAN & jerk Every 2:00 x 4 sets:3 Squat Cleans1 Jerk@ 75-80% of 1RM Clean & Jerk "Jerry Can" For Time:800 Meter Run50 Meter Farmers Carry1000 Meter Row100 Meter Farmers Carry800 Meter Run50 Meter Farmers CarryTIME CAP - 20:00[TRAIN] Dumbbells - 50lbs/35lbs[SWEAT] Dumbbells - 35lbs/25lbs
MONDAY // 10.17.22
DEADLIFT Every 1:30 x 4 sets:3 Reps@ 70-75% of 1 Rep Max or Light/Moderate Weight "I LOVE THIS BAR" AMRAP 7:Max Power Snatches*On the Minute:7 Toes to Bar—Rest 6 Minutes—AMRAP 7:Max Bar-Facing Burpees*On the Minute:7 Push Presses[TRAIN] Barbell - 115lbs/85lbs[SWEAT] Barbell - 75lbs/55lbs
SUNDAY 10.16.22
SNATCH 4 sets: 3 Position Power Snatch (High Hang + Hang + Floor) *Keep weight between 40% - 50% 4 sets: Power Snatch + Squat Snatch *Keep weight between 50% - 60% In the remaining time after class: Build to a Heavy Snatch for the day.