3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
Warm up to a triple at 85% then put 90% on bar and start EMOM.
LIFE
10.8.6.4.2
Power Clean + Shoulder Press 65/45
Box Jump Overs 20/16
SPORT
10.8.6.4.2
Power Clean + Shoulder Press 95/65
Box Jump Over 24/20
Clean and Jerk class this Saturday 4/10 8:30am-9:30am.
30 Day challenge starts April 15th! Check email for details!!
Team of 2 for time:
*200wallballs 20/14
*150 situps
*100 pushups
*50 Power Cleans 95/65
*one person works at a time
Clean and Jerk class this Saturday 4/10 8:30am-9:30am.
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
30 min EMOM
1- 5 Power Snatch + 5 OVH Squat 60-70% 1RM
2- 30 sec handstand hold (every 10 sec do 1 HSPU) OR Heavy plate hold overhead (every 10 sec do 1 press with the plate)
3- 3 man makers 30/20
weight used for snatch
Clean and Jerk class this Saturday 4/10 8:30am-9:30am.
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
getting heavier
LIFE
800m Run
4 Rounds
10 DB Clean 30/20
30 KB Swings 35/25
10 Tricep Dips
then:
1000m Row
SPORT
1000m Row
4 Rounds
10 cleans 115/75
30 KB Swings 55/35
10 Ring Dips
then:
800m Run
Clean and Jerk class this Saturday 4/10 8:30am-9:30am.
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
LIFE
5 Rounds
10 ring pushups at 45 degree angle
20 Ring rows
30 air squats
120 single jump rope
SPORT
5 Rounds
10 pullups
20 pushups
30 air squats
40 double unders
Clean and Jerk class this Saturday 4/10 8:30am-9:30am.
3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch
20 min OR 2000m (whichever comes first)
Every minute break rowing to do:
5 box jumps 24/20
Continue rowing until next minute. Perform this pattern until athlete reaches 2000m OR 20 min. Then,
Continue to row until 3000m is reached. Finished time will be your score.
3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom
Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass
20 min AMRAP
40m single arm KB farmer carry 70/55 (switch arms at halfway point)
25 mountain climbers (2 is 1)
8 burpees
15 situps
200m run
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
LIFE “Hand gun”
For time:
400m Run
21 DB Push Press 40/25
21 alt single leg squat with rings
400m Run
15 DB Push Pess
15 alt single leg squat with rings
400m Run
9 DB Push Press
9 alt single leg squat with rings
For time:
500m Row
21 HSPU
21 alternating pistol squat
500m row
15 HSPU
15 alternating pistol squat
500m row
9 HSPU
9 alternating pistol squat
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Alternate the movements for 4 rounds
LIFE
21.15.9
box jump over 20/16″
Power Snatch 65/45
SPORT
21.15.19
Box Jump Over 24/20
Power Snatch 95/65
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