Record heaviest set of five
Every 4:00 x 5 Rounds
18/14 Cal Row
15 KBS
5 Push Press (@80-85% Part A)
Record slowest round time
(Post weight in notes)
Teams of 2
Chipper Style
(Only one person works at a time)
Every 10:00 x 3 Rounds
50 Deadlifts
50 Wall Balls
60/50 Cal Row
50/40 Push-ups
Record time for each round
1 Round
T-Spine Ext x 10
T-Spine Rotation x 5/side
Wall Slides x 10
2 Rounds
Pushup (3) to Down Dog (:05) x 3
DB Waiter Walk x :30/arm
Goblet Squat Hold x :20
Record weight/reps
Refer back to 3/8
**For those who are able, you may also work on Strict HSPU for part A today**
Every 3:00 x 5 Rounds
Thruster x 10
Double Under x 50
Bike x 10/6
Record time for each round
This should be a sprint to the finish each round. Fast but repeatable is what we are after.
On A Running Clock…..
0:00-8:00
3 Rounds
20/16 Cal Row
10 Toes to Bar
8:00-16:00
3 Rounds
12 Hang Power Snatch
6 Burpee Box Jump Over
16:00-24:00
3 Rounds
20/16 Cal Row
10 Toes to Bar
24:00-32:00
3 Rounds
12 Hang Power Clean
6 Burpee Box Jump Over
Record time for each section
Cardio Thursday!!
Excited to see everyone work through this one today. You may adjust weight for the snatch portion and the clean portion. Obviously both need be cycled (thinking 75/55 for snatch and 95/65 – 115/75 for cleans).
Record weight/reps
Last day of DL cycle. I know these rep ranges are going to be difficult for some of you, if you need to break up your set, do so with as little rest as possible before picking it back up and finishing.
Superset w/
12 DB Rows/Arm
For Time
5 Rounds
5 Front Squat
5 Chest to Bar
10 DB Reverse Lunges (5/5)
5 Pullups
1:00 Rest
Record total time
2 Rounds
PVC Pass Through x 10 / Single Arm Circles x 5
Cat/Cow x 10
Wall Slides x 8
3 Rounds
Row x 1:00
Strict Press x 3
Push Press x 3
Push Jerk x 3
Record weight/reps
3min. to get as far as possible….
10 DB Snatch
200m Run
30 Single Arm DB Shoulder-to-OH (15/side)
40 Double Unders
50 Sit-Ups
Max Cal Bike (Time Remaining)
Rest 1min.
5min. to get as far as possible….
(Same Workout)
Rest 2min.
7min. to get as far as possible….
(Same Workout)
Record total reps for EACH amrap
(The run only counts as 1 rep)
Start workout over every amrap (not where you left off). Do not be intimidated by the bike, most will not have too terribly long to spend on there, but if/when you get there, really try to push till the end.
Record weight/reps
Make sure to get a good 3-4 buildup sets prior to hitting these 2 working sets.
For Time
Row 400/330m
8 Rounds:
5 Wall Balls
3 Burpees
1 Power Clean
Row 400/330m
8 Rounds:
5 Wall Balls
3 Burpees
1 Power Clean
Row 400/330m
Record total time
Fun structure today. Lots of transitions in this workout. Take advantage of these small rep ranges, stay unbroken and cut down on rest between movements.
Teams of 2
For Time
20 Round Relay (10/each)
100m Run
4 Deadlifts
7 Toes to Bar
Buy Out:
60/50 Cal Row
30 Bar Facing Burpees
Record total time
Deadlifts should be toward the heavier side of what you are comfortable using in a metcon.
2 Rounds
Cat/Cow x 10
Lat Stretch x :30
Single Arm Circle x 5/Side or PVC Pass Through x 10
Into
2 Rounds
Hang High Pull x 5
Hang Muscle Snatch x 5
Record top weight
Superset w/
6-8 Hanging Abdominal Drill
-Knees to Elbows
-Knees to Chest
-Straight Leg Raise
-Strict Toes to Bar
3 Rounds for Time
16 Wall Balls
12/8 Bike
14 Overhead Squats
8 Chest to Bar
1:00 Rest
Record total time
Overhead squat (or front squat) needs to be LIGHT (thinking 75/55 for most, or lighter). Should be a weight that you are confident you can go unbroken with.
2 Rounds
10/8 Cal Row
Pushup x 8
Pull Apart x 12
Record weight
Building off of last week. Refer to 4/15
Cardio Thursday
EMOM 30
Min 1) Row x 13/11
Min 2) Burpee x 10
Min 3) Situp x 14
Record totals for each category
Round 1 : Total Cals on rower
Round 2 : Total Burpees
Round 3 : Total Situps
Returning back to our long EMOM. I will be making this a little more specific for some of you in class. This is a great test and engine builder for you. Avoid the urge to cherry pick.
