IMPORTANT UPDATE: Due to inclement weather, all Monday classes are cancelled. (We will update the blog by noon if we add a PM open gym.)
A. Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010
B. Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats
*Use the same kettlebell for both movements.
A. Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds Strict Handstand Push-Ups x max reps
*Note weight used and reps achieved.
B. Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
A. *This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
*Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
*Build over the course of the three sets.
Followed by… Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 70-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps
*Goal is to use last week’s top weight for all three sets.
C. Four sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Ring Dips
Rest 15 seconds
45 seconds of Double-Unders
Rest 15 seconds
D. Four sets of:
90-second Max Calorie Assault Bike
Rest 4 minutes
*Note calories achieved in each set.
**If you don’t have access to an Assault Bike, substitute with a Concept 2 rowing machine.
***These are all out maximal efforts. Aim is to acheive maximum heart rate.