Your workout of the day!
Build to a Heavy triple and hold across for all 6 sets. Post only LOWEST weight used to comments.
AMRAP x 12 MINUTES
2-4-6-8…
Deadlift (185/115)
Lateral Burpee Over Bar
V-Ups
THIS SATURDAY – Foundations Seminar – 12:30pm – 2:30pm w/ Coach Griff. Open to all. Squats, Deadlifts, Cleans, Presses, Gymnastics.
Build to a Moderate 5 Rep
*Weight should be well below “heavy”
2 ROUNDS FOR TIME
1000m Row
25 Kettlebell Swings (70/53)|(53/35)
25 Front Squats (95/65)|(75/55)
Then with no rest:
100 AbMat Situps
THIS SATURDAY – Foundations Seminar – 12:30pm – 2:30pm w/ Coach Griff. Open to all. Squats, Deadlifts, Cleans, Presses, Gymnastics.
5 Sets:
-Snatch w/ 2s pause @ below knee
-Snatch @ power position
3 Rounds for time:
12 Pullups
16 DB Hang Clean and Jerks 53/35 (Open style)
20 Box Jumps 24/20
THIS SATURDAY – Foundations Seminar – 12:30pm – 2:30pm w/ Coach Griff. Open to all. Squats, Deadlifts, Cleans, Presses, Gymnastics.
EMOM x 12 MINUTES
Odd – 8 Power Cleans (155/105)|(115/75)
Even – 2 Rope Climbs
-Rest 4:00-
EMOM x 12 MINUTES
Odd – 12/10 Calorie Bike/Row
Even – 12 Burpee Over Bar
— Only select Rx+ or Rx if you complete all rounds completely.
THIS SATURDAY – Foundations Seminar – 12:30pm – 2:30pm w/ Coach Griff. Open to all. Squats, Deadlifts, Cleans, Presses, Gymnastics.
AMRAP x 14 MINUTES
200 Double Unders
100 Wall Balls
50 T2B
FOR TIME
21-15-9
Deadlift (95/65)
Shoulder to OH
-Rest 3:00-
15-12-9
Deadlift (115/75)
Shoulder to OH
-Rest 3:00-
12-9-6
Deadlift (135/95)
Shoulder to OH
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
15-12-9
Power Clean
30-24-18
Calorie Row or Bike
Rx+ 155/105
Rx 95/65
Build across sets or hold steady at a moderately challenging weight. Not a 3RM day. NO FAILS!
3 rounds for time:
30 med ball cleans (20/14)
60 DUs
*Hard 8-minute time cap*
3 rounds:
1 minute on bike @ recovery pace
5/5 single-leg DL with med ball
10 alt. Figure-4 squats
5 sets:
1 Snatch DL
1 below-the-knee Power Snatch
1 Snatch Balance
10-min AMRAP:
12/10 Calories Bike/Row
10 OHS Rx+ 95/65, Rx 75/55
