For total time:

For total time:

30-20-10 of

C2B

BJ 24/20/20/16

sit-ups

rest exactly 5 minutes and then run

1 MILE!

#Mainsite

 

 

42-30-18 reps for time of:
20-lb. wall-ball shots
75-lb. sumo deadlift high pulls
20-inch box jumps
75-lb. push presses

Row (calories)

"While Ballers Play"

"While Ballers Play"

CF Total

1 RM squat

1 RM press

1 RM dead

 Oly Program:

A:	1 RM Snatch
B:	1 RM Clean & Jerk

Can you get 10 RDs?

20 MIN AMRAP

200M run

20 push ups

20 KBS 2/1.5/1.5/1

#Bar MU

On the 2 minutes

2 Full snatch 205/135/165/105

2 Bar MU

 

Oly Program:

A:	1 Power Clean + 2 Hang Power Clean + 1 Power Jerk (1+2+1x10) 70% MAX
B:	Snatch High Pull 8x3 @75%
C:	Snatch Grip Push Press 8x3 @ 65% of Snatch
D:	Pause Front Squat 10x2 @ 77.5%

Down and Out

400m run

45 Back squats 115/85/95/65

400m run

30 Front squats

400m run

15 OHS

Magical EMOM

 

30 MIN EMOM

1. 200M run

2. 16 C2B

3. 20 BJ over 24/20/20/16

4. 6/3/3/1 MU

5. 20 WB 20/14/16/12 (15 at 30/20) 

6. 9  - 4" deficit HDPU  (2" deficit for ladies, masters flush/1 ab mat)

 

Oly Program:

A:	1 Power Snatch + 2 Full Snatch from Blocks MAX
B:	Pause Below Knee Clean Pull 8x3 @90% of Clean
C:	Stiff Leg DL 6x4 @85% of Clean
D:	Back Squat 10x2 @85%

On the 6 minutes

On the 6 minutes

For three rounds

100DU

30 T2B

10 C&J 185/125/135/95

Rest is time between finish and the 6 and 12 minute mark.

Score is time to finish round 3.

"Down and Up"

 

10-1 of

Thrusters 115/85/95/65 and C2B

1-10 of

DL/ Bar hop Burpees

"Classic teamwork"

 

Complete the following - only one athlete working at a time.  Break the work up as desired.

100 OHS 95/65

100 Pwr snatch 95/65

100 Push Up

100 BJ 24/20

100 T2B

 

Oly Program:

A:	1 RM Snatch
B:	1 RM Clean and Jerk

Twice in 24

On the 12 minutes for 24 minutes (therefore twice)

Perform the following 

400m run

40 KBS 2/1.5/1.5/1

20 Hang squat clean at 155/105/115/85

10 MU

Your rest is the time between the time when you finish the first round and the twelve minute mark.  At the twelve minute mark you go again and everyone starts round 2.  Score is time on the clock you complete the second round.

EMOM Challenge

EMOM Challenge

1 - 3 DL at 365/245/275/185

2 - 25 DU + 3 burpees + 25 DU

3 - 3 meters (9feet) of hand walking to the wall up onto 45lbs plates + 3 deficit handstand push ups  at 2"

4 - 200m run

5 rounds = 20 minutes

 

Oly Program:

A:	1 Power Snatch + 1 Snatch Below Knee MAX
B:	Wide Grip Pendalay Row 8x5
C:	Front Jerk from Rack 7x5 @75% of C & J
D:	Back Squat 10x5 @77.5%

Granite Games Qualifier

 

17MIN AMRAP

50 calorie Row

50 KBS 2/1.5/1.5/1

50 Shoulder to Overhead 115/85/95/65

50 BJ 24/20/20/16

Heavy and Fun!

 

5-4-3-2-1 of

Full cleans at 225/155/185/125

Bar MU

5 min time cap

rest 5 mins

5 min AMRAP

20 WB 20/14 (30/20 lbs option for 15 reps)

200 run

 

Oly program:

A:	Drop Snatch 8x3 @ 70%
B:	Power Clean + Full Clean + Jerk (1+1+1x10) MAX 85% Power Clean
C:	Snatch Pull From Blocks 6x3 @105%
D:	Bottom up Front Squat @ 105% of Full Clean 8x2

"Monster Monday"

 

21-15-9

Pwr clean and thrusters at 95/65/75/55

rest 5 mins

AMRAP 10 mins

1 round of Cindy

3 Hang Pwr Snatch 135/95/95/65

4 cycle met con Sunday

 

3mins on 90 sec off for 4 cycles

12 KBS 2/1.5/1.5/1

4/2 MU

12 air squats

24 min EMOM

24 min EMOM

Only one partner working at a time

During your working minute complete the following

100m run then AMRAP

1 full clean

4 lunge steps with barbell in front rack

1 push press

score is 1 per barbell movement

 

Oly Program:

A:	1 RM Snatch
B:	1 RM Clean and Jerk

#Badger

Part A: Strict pull up test - one attempt for max reps

Part B:

Badger:

3 rounds for time of

30 squat cleans 95/65

30 pull ups

800m run

Thruster test

Thursday:

Part A:

Thurster test

10 min EMOM for 1 rep

add 5/10lbs when successful

Start at the heaviest load you did during the 5 week progression

 

Part B:

10-1 of

KBS 2/1.5/1.5/1

100 m run after each set

 

Oly Program:

 

A:	Snatch Pull + 2 Hang Snatch x 10 MAX 80% (1+2x10)
B:	Push Press 10x3 @ 65% of C & J
C:	Jerk Dips 10x2 @110% of C & J
D:	Front Squat 6x5 @77.5%

Canada Day - Celebrate!

Enjoy our beautiful country!