Nothing assigned for May 26, 2020

1:

3 RFQ: Suitcase Reverse Lunges, Single Arm Ring Rows and Kettlebell Flutter Kicks

3 rounds for quality of: 7 L/7 R Suitcase Reverse Lunges, pick load 6 L/6 R Single Arm Ring Rows Kettlebell Flutter Kick, pick load, L 20 secs/R 20 secs

Week 4 - Day 2 Movement Prep Single Arm Ring Rows- cross over body, pause at top and bottom 2 secs Kettlebell Flutter Kick- hold kettlebell overhead while kicking

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2:

Push Press : 5-4-3-2-1

Push Press 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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3:

Clean Deadlift + Clean + Jerk : 1-1-1

Clean Deadlift + Clean + Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3x(1+1+1)

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4:

Clean & Jerk : 1-1-1

Clean & Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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5:

Deficit Clean Deadlift : 3-3-3

Deficit Clean Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Standing on a 2 inch riser.

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Skill Training:

5 RFQ: L-Sit Straddle Complexes

5 rounds for quality of: 1 L-Sit Straddle Complex

Shoot-to-L⁠ + Shoot-to-Straddle⁠ + Shoot-to-L⁠ + Shoot-to-Straddle Rest as needed to be successful at all sets⁠.

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Nothing assigned for May 26, 2020

AMRAP 10 mins: Double Unders and Squat Cleans

Complete as many rounds as possible in 10 mins of: 30 Double Unders 5 Squat Cleans, 95/65 lbs

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Push-ups 10 reps - Good Mornings 15 reps - Lunges 20 reps - Handstand Hold on the Wall, With Feet on a Box, or Feet on the Floor (90 seconds to accumulate maximum time in the hold. If you can hold 90 secs, practice Freestanding Handstand Holds and/or Handstand Walking for 90 seconds instead.

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AMRAP 10 mins: Jumping Jacks and Dumbbell Squat Cleans

Complete as many rounds as possible in 10 mins of: 50 Jumping Jacks 5 Dumbbell Squat Cleans, pick load

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Push-ups 10 reps - Good Mornings 15 reps - Lunges 20 reps - Handstand Hold on the Wall, With Feet on a Box, or Feet on the Floor (90 seconds to accumulate maximum time in the hold. If you can hold 90 secs, practice Freestanding Handstand Holds and/or Handstand Walking for 90 seconds instead.

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Nothing assigned for May 26, 2020

Strength 1:

Every 2 mins for 20 mins: High Hang Snatch + Hang Snatch + Snatch

High Hang Snatch + Hang Snatch + Snatch, pick load Every 2 mins for 20 mins.

Day 2 10x(1+1+1) Work up to a max for the day.

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Strength 2:

Wendler Back Squat: Week 1

Back Squat 1x5 at 65% 1RM Back Squat 1x5 at 75% 1RM Back Squat 1x5+ at 85% 1RM Rest as needed between sets.

Warm up before your first work set.

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Work Capacity:

AMRAP 15 mins: Row Calories, Deadlifts, Hang Cleans and Shoulder-to-Overheads

Complete as many rounds as possible in 15 mins of: 50 Row Calories 40 Deadlifts, 135/95 lbs 30 Hang Cleans, 135/95 lbs 20 Shoulder-to-Overheads, 135/95 lbs

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Core:

3 RFQ: Med Ball GHD Sit-ups, Strict Pull-ups and Barbell Back Extensions

3 rounds for quality of: 15 Med Ball GHD Sit-ups, pick load 10 Strict Pull-ups 10 Barbell Back Extensions, pick load

Barbell Back Extensions- AHAP

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AMRAP 10 mins: Jumping Jacks and Burpees

Complete as many rounds as possible in 10 mins of: 50 Jumping Jacks 5 Burpees

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Push-ups 10 reps - Good Mornings 15 reps - Lunges 20 reps - Handstand Hold on the Wall, With Feet on a Box, or Feet on the Floor (90 seconds to accumulate maximum time in the hold. If you can hold 90 secs, practice Freestanding Handstand Holds and/or Handstand Walking for 90 seconds instead.

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AMRAP 10 mins: Double Unders and Squat Cleans

Complete as many rounds as possible in 10 mins of: 50 Double Unders 5 Squat Cleans, 135/95 lbs

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Push-ups 10 reps - Good Mornings 15 reps - Lunges 20 reps - Handstand Hold on the Wall, With Feet on a Box, or Feet on the Floor (90 seconds to accumulate maximum time in the hold. If you can hold 90 secs, practice Freestanding Handstand Holds and/or Handstand Walking for 90 seconds instead.

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