Tabatta
air squats
push ups
DU
steps of lunge
4-3-2-1
Part A: WB Progression week 1 -
5 MIN EMOM 20 reps
Part B:
4 snatches at 155/95
6 Bar Hop Burpees
8 Toes To Bar
4 rds rest 1 min, 3 rds rest 1 min, 2 rds rest 1 min, 1 rd, done!
Remember the Open
Part A: clean cluster week 1 225/125
Part B: 8 MIn AMRAP
15 DL at 225/155
15 BJ 24/20
Whabang!
Part A: HDST Hold (week 1 progression, accumulate 1 min)
Part B:
21-15-9-6-3
KBS 2/1.5
C2B
Air squats
Clean and Jerk Complex
On the two minutes 10 rds
1 full clean two jerks 265/145
Let's get this week started right!
Part A: Plank Progession week 1 (accumulate 3 mins)
Part B:
20 MIn AMRAP
10 Pwr cleans 135/95
10 Push Press 135/95
5/3 MU
4 cycle met con
6 steps of lunge 95/65 front rack
8 pull ups
14 WB 20/14
Joel's First
14 min AMRAP
14 deads 155/105
7 T2B
28 DU
Love IT!
2 min on the clock
5 C&J 185/125
200 M run
AMRAP 2/1.5 KBS
1 min rest
6 cycles
Gymnastic day
Part A: Death by MU
Part B: 14-12-10-8-6-4-2
HDST, C2B, Burpees
EMOMS Oct 2014
7 mim EMOM Fr squat
5 reps
245/165
rest 5 mins
"Annie"
50-40-30-20-10
DU and sit ups
Super light chipper
1000M row
then 5 rds of 10 reps of each of the following:
Hang Pwr snatch 75/55
Push Ups
Thrusters 75/55
SDHP 75/55
A little recovery
10-1
Hang cleans at 155/105
pull ups
then
1-10 of
push ups and air squats
3 on 3 no CF classes until Monday
Crush this!
15-12-9-6-3
squat cleans 115/75
HDST
lateral bar hops
EMOMS Sept 2014
10 Min EMOM
2 MU
3 deads at 275/175
4 Box Jumps 36/28
rest 5 mins then
3 Rds of
200M run
50 air squats
25 push ups
Snatch Complex
On the two minutes
1 Pwr Snatch
2 Hang full snatch
add 10lbs after each set
Rx 135-235/ 65-165
Monster Chipper
25 min time cap, can you do it?
25 C&J at 135/95
50 T2B
75 WB 20/14
100 BJ 24/20
75 WB 20/14
50 T2B
25 C&J at 135/95
4 cycle met-con
30 DU
9 C2B
9 Thrusters 95/65
3 min AMRAP rest 90 sec repeat for four cycles
Logan's Second
5 MIN AMRAP
20 KBS 1.5/1
10 T2B
20 air squats
rest 3 mins
5 MIN AMRAP
200 M run
10 HDST