Power clean
EMOM (add 2 every round start at 10 reps)
45% Max weight
Then
60 hollowrocks ( you can split this up any way even before if there is a long wait)
Monthly Archives: January 2016
Jan 29 DL
DL 3×3
L-sit holds between sets
then
50 strict pullups
then FAB class if there is time.
Jan 28 BS waiters
Back squat 7×3
then
7 rounds
6 steps per arm
waiter’s lunges
Jan 27 bench – Sins of the past
Bench press 5X3 @ last weeks first 3 weight
20 situps between sets
Jan 26 Plyo Oh Oh
warm up in the Basket ball court 10min AMRAP
5 jumping squats at one base line
continuous (as Possible) broad jump to the other base line
5 jumping squat
then
FS
4 sets of 3 (increasing or same weight)
Jan 25 Shoulder Press
10 sets
3 SP +4 PP
Do 7 TTB between sets
Jan 22 Thruster row
3 rounds for time:
21 thrusters
600m row
Jan 21 Verpee
12 min AMRAP
6 Burpees
2 DL (75%max)
12 V-ups
then:
3x max strict pullups + kip (or jump) and hold negative
Jan 20 BP “Decend the Tens”
Bench press
5,5,3,3
then
descend the tens from your first 3 weight (this is a descending max rep set dropping 20lb a round)
core (you can do these between sets if there is a long wait)
3 X TTB or KTE holds (yes hold at the top)
Jan 19 BS “Stay in it for 3 minutes”
Back squat
Amrap 3min at 60%max
rest till it is your turn
Amrap 3min at 50%
rest
Amrap 3min at 40%
Jan 15 Ring buddy’s
With 2 sets of rings do the following:
buddy ring pushups
during the rest do seated ring L-pullups (reps same as Buddy up to 5 then 5 minimum or max rep)
FAB class
Jan 14 Run you jerks
4 rounds for time:
run 800m (.5mi)
25 ground to overhead @95 lb
Jan 13 DL descend
DL
warm up and acclimate to 85%max
Then
Max rep @85%Max, 75%, 65%,55%, 45% (1X rest between each weight)
find a partner to do the same weight and alternate or rest 1x
Jan 12 shoulder press
Shoulder press
10, 1, 10, 1, 10, 1
core:3 rounds
10 floor wiper (L+R =1)
15hollowrock
plank hold (one each round – Front, L, R)
20 situp
Jan 11 Holiday Weight Cindy
Looks like Cindy gained a few pounds over the holidays.
warm up
3 sets “no hands” front squats 3reps
then
HWCindy:
AMRAP 20min
5 pullup
10 pushup
15 FS @50%max (From the ground)
Jan 8 Cleans and FAB
50 reps for time:hang power cleans @ 50% max
FAB class
Jan 7 low and slow bench
6X2 bench press
4sec down, 4sec dwell, 4sec up
then
3 max rep sets of weighted strict pullups+scotty bobs
and then
Core-y time with Rhyno (bike room core cooldown)
Jan 6 back squat
Back squat
10, 8, 6, 4, 2, 1
burn out set @ your 6/10 rep weight (burn out at your 6 then at 10 weight, no rest).
core pot luck
Jan 5 shoulder circus
Amrap 20 min
6 TGU (3 per arm)
10 slasher to halo (return to start is one rep)
5 Hundu pushup (full scoop back to start)
I think the bike room should be available.
Jan 4 DL
50 reps – break up as necessary
max hold L-sit between sets
Then:
db straight leg dl
