October 29, 2017
Every 3 Minutes for 8 Sets
-400 Meter Run
<Ask the coach for a scale if needed>
*be sure to stretch your Lower Back, Hamstrings, and Quadriceps before and after class.
"Goat Work" - Work on a Skill that you want to improve on.
With a Partner:
Accumulate 200 calories AB/Row
<every 1:30 both partners perform 5 TTB>
30 Minute Time Cap
AB- Assault Bike
TTB- Toes To Bar
*be sure to stretch your Shoulders, Core, Quadriceps, and Hamstrings. Before and After the Class
8 Rounds For Time
*at the same weight
60% 1RM FS
If you don't know your 1RM FS then, you can use a moderate weight that is not too light and not too heavy.
FS- Front Squat
BS- Back Squat
1RM- 1 Rep Max (heaviest one rep)
*Be sure to stretch...
6 rounds for time
20 KB Snatches
10 KB Swings
(Scale if needed)
KB- Kettle Bell
(Or you'll burn out too quickly)
*Be sure to stretch your lower back, hips, shoulders, and core before the workout and...
September 30, 2017
With a partner for time:
3000m run (each)
30 hang power cleans (225/155)
You must both run the 3000m but then you can break up the work together. The weight is heavy so small sets to keep you moving.
September 29, 2017
24 Minute AMRAP:
Med ball clean
*200m med ball run between each round
You're going to get close and personal with a medicine ball during this workout. Use the run to recover a bit, keep sets large enough that you don't...
September 28, 2017
3 Minute AMRAP, 5 minute AMRAP, Until completion
(rest 2 minutes between AMRAPs)
10 burpee pull ups
20 box jump overs
40 double Russian KB swing
You have 3 minutes to get as far as you can, rest, then 5 minutes to get as far as you can, rest agai...
September 27, 2017
This one is just as mental as it is physical. Pick a good hard pace for the main portion of the row, not too fast not too slow; make sure you finish with a bang!
With a 12 minute running clock:
In remaining time:
Max Clean and Jerk 1...
September 23, 2017
5 attempts for max weight
1 complex is 7 full reps unbroken of:
1 squat clean
1 Shoulder to overhead (front rack)
1 back squat
1 Shoulder to overhead (back rack)
This is gnarly. Make sure you know what you are doing each rep, keep the movements steady...
September 22, 2017
EMOM until failure:
6 Pull ups
6 thrusters (75/55)
How far are you willing to push yourself? This may look familiar to some of you, AKA the 'beep test'. This one is just as mental as it is physical. Challenge yourself!
Rounds for reps:
60 sec. Dead...