Thursday April 18, 2019
On a 12 Minute Running Clock Perform: 1 Minute of Power Cleans 115/75 (Touch and Go) 1 Minute of Hang Power Snatches 115/75 2 Minutes of Power Cleans (Touch and Go) 2 Minutes of Hang Power Snatches 3 Minutes of Power Cleans (Touch and Go) 3 Minutes of Hang Power Snatches *Score is Total Reps. No Singles Allowed on the Power Cleans. Skill: Take 15 minutes and Practice Light Squat Snatches or Light Overhead Squats.
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Wednesday April 17, 2019
Tabata Sumo Deadlift High Pull The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
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Tuesday April 16, 2019
Every Minute on the Minute for 8 Minutes: Power Clean and Jerk x 1 Rep. Then: For time: Row 750 Meters Then: 5 Rounds of: Run 200 Meters 10 Strict Handstand Push-ups *subs: 10-15 Seated Strict Plate Press or 10 Strict Shoulder Press
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Monday April 15, 2019
“Badger “ Complete 3 rounds for time of: 95/65 pound Squat clean, 30 reps
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Saturday April 13, 2019
Reminder: Due to the Gymnastics Clinic there will be NO OPEN GYM. However we will still be running our regularly scheduled 9am Group class. In teams of 2, with 1 partner working at a time, complete for time: 100 Wall Ball Shots 20/14 50 Power Cleans 135/95 50 Burpees 100 Push-ups
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Friday April 12, 2019
For time: 5 Rounds of: 10 Deadlifts 185/125 8 Lateral Burpees over the Bar Then: Run 1 mile
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Thursday April 11, 2019
AMRAP in 20 minutes of: 4 Squat Snatches 95/65 14 Step-ups 24/20 8 Toes to Bar Then: Skill: Take 12-15 minutes and work on your Power Clean and Jerk
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Wednesday April 10, 2019
“Upside Down Helen” 3 Rounds for time of: Run 400 meters
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Tuesday April 9, 2019
Take 9 Minutes and Work up to a Heavyish Hang Power Clean Then… 5 Rounds for time: 5 Hang Power Cleans 185/125 15 Pull-ups 20 Air Squats
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Monday April 8th, 2019
Workout of the Day: Back Squat 3-3-3-3-3 @ 70-75% of your 1 Rep Max Then: 4 Rounds For Time of: 9 Power Snatches 115/75
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