2 Rounds
Active Leg Raise x 6/side
90/90 Hip Rotations (w/glute stretch) x 5/side
2 Rounds
Banded Clam x 10/side
DB Waiter Walk x :30/side
Record weight used
Superset w/
Curtesy Step-Up x 8/Side
For Time
3 Rounds
18/13 Cal Bike
20 Alt DB Snatch
2:00 Rest
Record total time
(Time at the end of 3rd round)
2 Rounds
Pushup (3) into Down Dog Hold (:05) x 3
Active Bar Hang x :20
2 Rounds
Hang Muscle Clean x 5
Hang Power Clean x 5
Shoulder to Overhead x 5
Record heaviest set
This is our second day working this movement. Aim to go a little heavier then last week (refer to 3/31).
Superset w/
Horizontal Pull Upper Back Work (choose one)
Pull Aparts x 12
Ring Rows x 10
DB/KB Row x 8/Arm
For Time:
200m Run
20 Toes to Bar
25 Hang Power Cleans
30 Shoulder to Overhead
25 Hang Power Cleans
20 Toes to Bar
200m Run
Record total time
Thinking most should be working with 95/65 or lighter. Would like to see big sets of hang power cleans. Also alot of grip…a perfect time to practice that hook grip.
Good luck with this one!
Record weight/reps
Just the same as our deadlift cycle, we are restarting our front squat. Refer back to the last few weeks, you shoukd be aiming to bump another 5-10lbs for your three working sets.
AMRAP 3
Bike x 6 Cal
Reverse Lunge x 10 (5/Leg)
(1:00 Rest)
AMRAP 3
Front Squat x 6
Pushup x 8/5
(1:00 Rest)
AMRAP 3
Bike x 6 Cal
Reverse Lunge x 10 (5/Leg)
(1:00 Rest)
AMRAP 3
Front Squat x 6
Pushup x 8/5
Record total reps at each AMRAP
Everyone is going tonhave to push the pace today. You only have 3 minute windows to work with. Lunges should be completed with db(s). Also make front squats light, shouldnt be much over your standard “thruster” weight.
2 Rounds
PVC Pass Through x 10 / Single Arm Circles x 5
Wall Slides x 8
Active Bar Hang x :20
3 Rounds
Strict Press x 3
Push Press x 3
Push Jerk x 3
Bent Over Row x 10
Record heaviest set(s)
Follow Structure:
EMOM 20
Min. 1) 3 Push Jerks (from the floor )
Min. 2) ** Pull of Choice **
Pull Options:
1.) 2-4 Muscle Ups
2.) 4-6 Chest to Bar
3.) 3-5 Strict Pullups
5 Rounds for Time
7 Kettlebell Swings
7 Burpee Box Jumps
7 Kettlebell Swings
30 Double Unders
Record total time
Record weight used
Ideally inwoukd like to see everyone starting over on thos cycle, but you should try to add 5-10lbs on the weight you were previously using
Every 6:00 x 2 Rounds (1:00 Rest Between)
Buy In: 500/400m Row
Into
AMRAP (Time Remaining)
Wall Ball x 15
Toes to Bar x 8 / Situp x 16
Record total reps for each set (you will be entering in two scores)
Alternate rounds with either toes to bar or situps. Scale accordingly to be able to stay moving.
In Teams of 2
:90 of Max Cal Row
:90 of Max Toes to Bar
:90 of Max Hang Power Cleans
:90 of Max Shoulder to Overhead
:90 of Max Burpee Box Jumps
2min. Rest
Repeat For 3 Total Rounds
Record total reps at each station
Work may be split however you like. Teams will have :90 at each station to accumulate as many reps as possible, only one teammate may work at a time. Same weight should be used on both barbell movements. Thinking most should be working around 115/75, make sure to select a weight you can move under fatigue.
Record top end weight
Follow structure:
EMOM 5
3 Power Snatch @70%
(1:00 Rest)
EMOM 5
2 Power Snatch @80%
(1:00 Rest)
EMOM 5
1 Power Snatch @90%
For Time
7 Rounds
9/6 Cal Bike
7 Pullups
4 Single Arm Devil Press (2/arm)
Record total time
2 Rounds
Couch Stretch x :30
Pigeon Stretch x :30
Cat/Cow x 10
2 Rounds
Prone Single Leg Hip Extension x 10/Leg
Pushup (3) into Down Dog (:05) x 3
Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record heaviest set/reps
Superset w/
Split Squat Hold x :20/leg
(Make this more challenging by holding some weight in each hand)
Dont sleep on these movements. These are two drills we should be doing more then we are.
Every 3:00 x 5 Rounds
8 Thrusters
12 Alt Rev Lunges (6/Leg)
40 Double Unders
Record time for each round
Would like to see most loading these lunges. We will review in class options for weight.
Record weight/reps
Refer to 3/16 and 3/22.
Lots of strength work going down today. Come in an work on your pressing.
Record weight/reps
Superset w/
Strict Pull-ups x 6-10
New movement to review today. Great horizontal pressing variation. Don’t stress too much over weight, more important to accumulate good reps/practice.
EMOM 10
Min 1) Row x :45
Min 2) Burpees x 8
Record calories for each minute
10 minutes….how hard are you willing to push here?….
3 Rounds
Spiderman Lunge w/Reach x 6
Half Kneeling Adductor Stretch x :30
Hip Circles x 6/side
Pause Goblet Squat x 8
Record weight/reps
Deloading a bit this week on the front squat. Refer to 3/23, 3/17, and 3/8. This shoukd be the same reps/weight from 3/8.
Superset w/
15 Pull Aparts
6 Banded Paloof Press/Side
Every 4:00 x 4 Rounds
16 Wall Balls
200m Run
16 Alt DB Snatch/10 DB Row (e/Arm)
Record time for each round
For the last movement you will do DB snatch for rounds 1 and 3, and DB row for rounds 2 and 4.
