Your workout of the day!
For Time (with a Partner):
150 WBs
30 C2B / Pull-ups
30 Clean-and-Jerks
Partners switch every minute.
s: 95/65
x:155/105
+: Bar Muscle-ups
– Doing some interval work with weightlifting and gymnastics in a partner friendly fun workout.
– With 1:00 alternating rest built in, athletes can look to push the pace each minute.
– BB weight they can move for 2-3sets to keep the pace up.
– Athletes should look to increase their 10 RMwith a heavy 8. With reps remaining high athletes should look to find this quickly.
– Followed by sets at 90% of the 8 RM.
3 Rnds
30 CrissCross / 50 DU / 80 SU
400m Run
25 Wall Balls
3 sets for max reps:
A) 2 min window :
300/255m row
max Chest to Wall HSPU
–rest 1 min–
B) 2 min window :
300/255m row
max Rope climbs
–rest 1 min —
C) 2 min window
300/255m row
max rep KB swings American (53/35)
–rest 1 min —
Repeat 3x
HSPU: Scales
A) Piked Push-ups
B) Negatives Facing Away “normal”
C) Facing away HSPU (1-2 abmats)
(1rep = snatch @ power, hang, then floor)
3 sets @ 72%
3 sets @ 75%
3 sets @ 78%
)
– Similar to last week we have 9 sets of Squat Snatches building up to 78%. This should be heavier than last week’s snatches.
– Not touch-and-go snatches. Athletes should re-set between the high-pull and the snatch and focus on the SAME pull (bar path) close to the body.
3 Rounds
10 Burpee Over Bar
15 Over Head Squats
10 HR Push-ups
s: 75/55
x: 95/55
Cap 10.
– Athletes should look to go unbroken on the OHS or break-up unto 2sets to keep moving quickly.
– Weighted Hangin Knee Raises
5 reps)
Athletes should pinch a weight between their feet to raise their knees as high as possible – minimum knees above hip crease.
The bar comes out of the rack with athletes’ focus to push under the bar in solid split jerk catch position.
Bringing the bar down to the back can be a bit unnerving at first. Athletes who are building confidence in this can do a single split jerk and drop the weight onto pads.
4 Rounds
200m run
8 TTB / Knee Raises
6 DBL DB Push Press
4 DBL DB Thrusters
s: 35/20s
x: 50/35s
cap 11
– Athletes should pick DBs they can go unbroken on the P. Press and Thrusters in this fast pacedworkout.
– Athletes should look to push the pace on the run and break up the TTB in fast sets.
We are keeping the reps at 5 this week with an increase up to 80% in the final two sets. Drop the % slightly if the reps are causingtechnical breakdown.
EMOM x10 minutes (5 rounds):
m1: 7-15 Deadlifts OR for 20 seconds
m2: Max DU / Criss Cross for 30 seconds
s: 135/95
x: 185/125
*Target DU:
50+ DU for advance
40-50 DU for Rx
10-30 DU for intermediate
1-10 DU for beginner
Score is Deadlift reps.
*NO DROPPING. Control the weight up and Control it back down.
-The weight should be on the lighter side for theDeadlifts with the goal to move unbroken.Smooth is fast. Athletes should look for technically proficiency work in the 20s without compromising form rather than speed.
– Athletes should have :30-:40 rest within each minute.
– For the Jump Rope portion, athletes should look to pick a rope version they wish to improve upon.
– A 10 RM is a large set, so expect to find the max quickly.
– After, take off some weight and do 2 sets at 90%.
6 RNDs
6 TTB
10 Burpees to Target
14 DB Clean & Jerks (7/7)
s:35/20
x:50/35
Cap 11
– Athletes should base their % on their Clean & Jerk.
– The weight should be on the lighter side allowing for good reps and a solid catch.
2 RNDs
15 Box Jump Overs
25 Hang Power Cleans
50 DU / 100 SU
s: 75/55
x: 115/75
+: 135/95
Cap. 10m.
-This AMRAP has a high volume for each movement.
-Find a steady pace on the box jump overs, and break up the hang cleans into manageable sets for grip.
– Progressive build to 2 sets of 5 @75%.
– Athletes with no measure should build across to a weight that is 7.5/10 difficult by the last two sets.
– We will be adding weight throughout the next coming weeks, so stay on lighter to side to build in coming weeks.
AMRAP 8m
2, 4, 6, 8, 10, 12, 14…
Front Squats
Pull-ups
s: 75/55
x: 95/65
+:115/75
-We have an ascending rep scheme AMRAP adding 2 reps each round until the 8 minute mark.
-Weight should be light enough to remain unbroken for the majority of the workout
-Kipping pull ups will most likely need to be broken up after 3-4 rounds
-Advanced athletes will be more limited by transitions and their pulling capacity than anything else
-Target Score: (Rounds of 14-16)
AMRAP 35min
1 Burpees
2 Push Jerk
3 Row Cals
Rx: 95/65
+: 115/85
Alternate full rounds.
*Add ONE rep to each movement each round.
Example:
Rnd 2:
2 Burpees…3,4,5
3 Push Press…4,5,6
4 Cal Row…5,6,7
etc.
