Record weight used
(Same weight across all sets. Should be 80-90-% for most)
Superset w/
Landmine Chops x 8/Side
For Time
6 Rounds
Row x 12/10
Hang Power Clean x 6
Double Under x 30
2:00 Rest
Record total time
*** REMEBER TO KEEP AN EYE OUT FOR ANY CHANGES IN SCHEDULE DUE TO WEATHER***
Record weight used
Everyone needs to look back and see what you hit on 12/30/21. Multiple ways to try to progress today, but you need to know what your previous performance was.
Every 5:00 x 4 Rounds
10/7 Cal Bike
10 Wall Balls
10 Pullups
10 Burpee Box Jump Over
Record time of completion for each round
Record weight used
Last week we hit sets of 6/leg. You should all refer back and try to hit the same exact weights for sets of 8 today.
Superset w/
Supinated Grip Pull Aparts x 10 (:03 Eccentric)
EMOM 16
Min 1) Row x 1:00 (Max Cal)
Min 2) Rest
Min 3) Bench Press x ME (@80%)
Min 4) Rest
Round 1 score is total Cals on rower
Round 2 score is total Reps on Bench press
(Also post bench weight in notes)
Bench press must be an unbroken set
Every 2:00 x 6 Rounds
Alt DB Snatch x 6 (3/Arm)
Toes to Bar x 10 (Even Rounds)
Double Unders x 40 (Odd Rounds)
Record weight used to DB Snatch
This is both a great interval piece working on some skill work, and also a great primer for part B today. I want to see people use some heavier DBs today.
Record top weight
(Post jumps in notes)
Follow Structure:
Every 3:00 x 8 Rounds
Bike x 10/7
Power Snatch x 4->1 (Building)
Rounds 1 + 2 – Sets of 4
Rounds 3 + 4 – Sets of 3
Rounds 5 + 6 – Sets of 2
Rounds 7 + 8 – Sets of 1
We have had a couple workouts like this iver the last couple weeks. Build as you see fit. We will be seeing this again so RECORD! And Have fun!
Record weight used
(Same weight across all sets. Should be 80-90-% for most)
Superset w/
Half Kneeling Single Arm OHP x 6-8/Arm
Every 4:00 x 4 Rounds
8/6 Cal Row
10 Wall Balls
8 Pullups
8 Burpee Box Jump Overs
Record time for EACH round
Every 5:00 x 6 Rounds
Row x 20/16
Front Squat x 6
Lateral Burpees x 8
Double Under x 30
Record time for EACH round.
No team workout today. This will be completed as individuals. Also, depending if the weather is warm enough and if we need the space, we may take the rowers outside if need be.
Solid intervals to work through on this piece. Front squats should ne heavy but sustainable most of you around 70-75% of your 2-rep.
Would like to see everyone knocking these out with ample rest to recover. Good luck!
Happy New Year to all of you!!!!!
Record heaviest set
Superset w/
Weighted Situps x 15-20
On a 20 Minute Running Clock…
3:30 Work / 1:30 Rest x 4 Rounds
16 Hang DB Snatch (8/Arm)
12 Goblet Squat
8 Pull-Ups
5 Strict Press (@80% Part A)
Record total rounds + reps
Pick up where you leave off each amrap.
Record heaviest set
Follow Structure:
EMOM 20
Min 1) Row x :30
Min 2) Plank x :30
Min 3) Deadlift x 2
Min 4) Rest/Build Bar
Want to see everyone hitting some heavy weights today!
8 Rounds for Time
5 Hang Power Cleans
10/7 Pushups
30 Double Unders
Record total time
This one is faster then it looks! Push the pace on this last piece.
1 Rounds
Bike x 1:00
Cat/Cow x 10
90/90 Hip Rotations x 10
2 Rounds
Wall Slides x 6
Inchworm x 6
Bar Hang x :20
2 Rounds
Hang High Pull (Mid Thigh) x 4
High Pull (Mid Shin) x 4
Power Snatch Balance x 4
Every 4:00 x 8 Rounds
8/6 Cal Bike
1 Hang Power Snatch
1 Power Snatch
8 Toes to Bar
1 Hang Power Snatch
1 Power Snatch
Record final barbell weight at the end of workout
(Post weight jumps in notes)
Use today to practice bar path on the power snatch. You do not need to hold on to the barbell, you may drop and reset for each rep. You may increase weight between round. Do not feel obligated to make jumps every round, just as you see fit. Make sure to start LIGHT, remeber this should be practiced and perfected just like any other skill.
*For those who are brand new, you may want to consider all reps from the hang today.
Record heaviest weight used
These will be performed as non-alternating reverse lunges.
Every 3:00 x 5 Rounds
Row x 15/12
Front Squat x 10
Record time for each round
Simple and effective. Push the pace on the row and go unbroken on front squats. Good luck!
