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Open Gym Today from 9:30am – 11:30am
For max calories:
3 Minutes of Rowing
Rest until the running clock reaches 4:00, and then…
For max reps:
4 Minutes of Dumbbell or BB Thrusters
Rest until the running clock reaches 8:00, and then…
For max reps:
3 Minutes of Burpees
Open Gym Today from 9:30am – 11:30am
For max calories:
3 Minutes of Rowing
Rest until the running clock reaches 4:00, and then…
For max reps:
4 Minutes of Dumbbell or BB Thrusters
Rest until the running clock reaches 8:00, and then…
For max reps:
3 Minutes of Burpees
Open Gym Today from 9:30am – 11:30am
A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
B. Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 2 reps
(set the blocks at knee height)
Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.
C. Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
*Overhand Deadlift Hold x 30 seconds
(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)
Rest as needed
D. Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.