Sneak Peek!

Here is an inside look at this weeks work!

4/24
Monday:
REGULAR CLASS:
1. Back Squat 5×5 @ 80%

2. 9-6-3
Double KB DL 2/1.5
Box Jump 34”/30”
L2: Scale KB weight, reduce box height (challenge yourself)
L1: Single KB DL, Box Jump 24/20

MASTERS:
1. 3 Rounds for Quality:
5 Goblet Squats
7 Bottom Up Squats from Ball
10 KB Goblet step ups

2. “DT”
5 Rounds:
12 DL
9 Hang Cleans
6 Push Jerks

ENDURANCE:
2 RFT:
400m Run
26 Hand Release Push ups
400 m run
26 KB swings (1.5/1)
400 m run
26 GHDSU
400 m run
26 DL (155/105)
400 m run
26 Wall Balls
400 m run
26 Box Jumps 24/20

Tuesday:
1. 10 minutes to find:
1 rep Heavy Power Snatch + OHS

2. With a Running Clock:
AMRAP 4:
18 OHS 95/65
18 Bar Facing Burpees
Max Calorie Row
rest 4:00
AMRAP 4:
15 OHS 115/75
15 Bar Facing Burpees
Max Calorie Row
rest 4:00
12 OHS 135/95
12 Bar Facing Burpees
Max Calorie Row

Wednesday:
REGULAR CLASS:
For Time:
30 DL 225/155 (185/135, 155/105)
30 HSPU
30 Thrusters 95/65 (75/55, empty BB)
30 Pull-ups
30 Power Cleans 135/95 (115/75, 95/65)
30 Ring Dips
60 Wall Balls
15 Power Snatch 135/95 (115/75, 95/65)

L2: Reduce weight, Hand release push-ups, Banded ring or bar dip
L1: Reduce weight, DB press, modified pull-ups, modified push-ups

MASTERS:
1. EMOM 12:
Even: 6 z-press
Odd: 3 Feet elevated ring rows

2. Row 1K
Run 400 m
Row 1K

Thursday:
REGULAR CLASS:
1. Snatch
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%

2. 3 RFT
Run 400m
12 KB alternating (1.5/1)
21 Goblet Squats

MOBILITY:
Shoulder Prep for OH movements

Friday:
REGULAR CLASS
1. Clean and Jerk
2+1 @ 60%
2+1 @ 70%
2+1 @ 75%
2+1 @ 80%
2+1 @ 85%

2. For Time:
21 Jerks 135/95
3 Rope Climbs
15 Jerks
2 Rope Climbs
9 Jerks
1 Rope Climb
L2: 115/75, Half Rope Climbs
L1: 95/65, 3:1 Rope Stands or Strict Pull-ups

MASTERS:
1. OHS
5×3

2. AMRAP 5:
5 Pull-ups
5 Push-press

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