A.
Back Squat for load:
#1: 3 reps @ 82%
#2: 2 reps @ 85%
#3: 1 rep @ 88%
#4: 3 reps @ 85%
#5: 2 reps @ 88%
#6: 1 rep @ 91%
2mins between sets
B.
“Doorbell”
AMRAP 15:
100 Double Unders
10 Strict Pull-ups
15 Dumbbell Deadlifts (22.5’s/15’s)
15 Dumbbell Front Squats (22.5’s/15’s)
A.
15mins to establish a
1x Power Clean and Push Jerk
Build to Heavy Complex
B.
“Grace”
For Time:
30 Clean and Jerks (61/43)
“Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (24/16)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (40/30)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)
A.
E3MOM for 15mins
Shoulder Press for load:
#1: 4 reps 70%
#2: 4 reps 75%
#3: 4 reps 80%
#4: 4 reps 85%
#5: 4 reps 85+%
B.
“TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 43/30
A.
Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
B.
“Heartbreak Kid”
3 Rounds:
10 Front Squats (80/60)
20 Chest to Bar Pull-ups
50 Double Unders
“Bad Blood”
5 Rounds:
1 Minute Wallballs (9/7)
1 Minute Push Presses (42.5/30)
1 Minute Calorie Row
1 Minute Rest
A.
Power Clean for load: (touch and go)
#1: 3 reps 70%
#2: 3 reps 75%
#3: 3 reps 77.5%
#4: 3 reps 80%
#5: 3 reps 80+
2mins between sets
(Percentages are a guide, find a heavy weight that challenges u for 5 sets)
B.
“Black & Blue)
5 Rounds:
10 Power Cleans (60/40)
10 Burpees
12min cap
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30/20 Push Ups
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.” If there is a single attribute that […]
A.
Back Squat for load:
#1: 6 reps @ 65%
#2: 3 reps @ 70%
#3: 6 reps @ 65%
#4: 3 reps @ 75%
#5: 6 reps @ 65%
#6: 3 reps @ 80%
2min between sets
B.
AMRAP 15:
5 Ring Muscle Ups
15 Kettlebell Swings (24/16)
30 AbMat Sit-ups
Scaling option will be shown in class.
A. E2MOM for 8mins
Shoulder Press for load:
#1: 6 reps 65%
#2: 6 reps 70%
#3: 6 reps 75%
#4: 6 reps 80%
B. “End Game”
AMRAP 18:
60 Double Unders
45 Air Squats
300m Run
15 Push Jerks (60/40)