Thursday 170824
Part 1: As many rounds as possible in 15 min
20 Overhead lunges 45/25#
10 burpees to plate
200m run
Part 2: Mobility
Part 1: As many rounds as possible in 15 min
20 Overhead lunges 45/25#
10 burpees to plate
200m run
Part 2: Mobility
10-9-8-7-6-5-4-3-2-1 reps for time:
Advanced
Hang power snatch 135/95
Box jump overs 30/24″
Intermediate
Hang power snatch 95/65
Box jump overs 24/20″
Baseline
Hang power snatch
Box jump overs
Part 1: On 3 min x 5 Rounds:
5 Tempo Deadlifts (X150)
Notes: explode up, 1 second at the top, 5 second negative, touch and go at the bottom
Part 2: 3 sets for quality
5 Glute ham raises or falls
30 sec side plank x 2
10 Glute bridges
‘Barbara’ 5 Rounds for total time: (40 min cap)
Advanced
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
*rest exactly 3 minutes
Intermediate
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air squats
*rest exactly 3 minutes
Baseline
20 Rings rows
30 Elevated Push-ups
30 Sit-ups
30 Air squats
*rest exactly 3 minutes
Open Gym 10:30am -12:30pm
Come in, have some fun with a workout you always wanted to do but never got the chance; Or make up a workout that you missed
4 Rounds for time:
400m sandbag run
30 Abmat sit ups
20 Burpees
Part 1: Clean and Jerk
On 2 min x 6 Sets:
Advanced: 1 Clean and Jerk
Intermediate: 1 Power clean and push press
Baseline: 3 Hang power clean + push press
Part 2: For time
Advanced
15 Clean and Jerks 135/95
12 Clean and Jerks 185/115
9 Clean and Jerks 225/155
Intermediate
15 Clean and Jerks 95/65
12 Clean and Jerks 135/95
9 Clean and Jerks 185/115
Baseline
15 Deadlifts + 15 DB Push Press
12 Deadlifts + 15 DB Push Press (20 pounds heavier then start weight)
9 Deadlifts + 15 DB Push Press (40 pounds heavier then start weight)
Part 1: 3 Rounds, each for time:
1000m Row
100 Double unders
20 Box Jumps 24/20″
*Rest as needed between rounds
Notes: Scale double unders as needed
Part 2: Mobility
4 Rounds for time of: 25 min cap
Advanced
15 Toes to bar
15 Ring dips
15 Push ups – hand release
15m handstand walk (50ft)
Intermediate
15 Toes to Rig
15 Floor suported ring dips
15 elevated Push ups
15 N2W shoulder touches x 2
Baseline
15 Situps
15 bench dips
15 Knee push ups
15 plank shoulder touches x 2
For load: On 1 min x 30 Rounds:
1 Push Press + 2 Back Squats