27 AMRAP – with a partner, divide work however
100 AB Mat Sit-ups
75 Wall Balls (20/14)
50 Burpees
25 KBS (70/53)
100 AB Mat Sit-ups
*Max cal bike in remaining time
Score is number of cals on the bike accumulated as a team.
@ 75%
12 AMRAP
1 KB or Db Snatch (53/35)
1 Burpee Pull-up
2 KB or Db Snatch
2 Burpee Pull-up
3 KB or Db Snatch
3 Burpee Pull-up
continue climbing the ladder
This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome
*Coaches Choice
35 EMOM
1 – Wall Sit
2 – Seated DB Press
3 – Plank
4 – Pendlay Row 75/55
5 – GHD or Banded GHD scale on the rig
6 – Glute Bridge 135/95
7 – Overhead DB Tricep Extensions
30 sec work/ 30 sec rest
*Focus on form*
This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome
7 Minutes:
50 OHS 75/45
50 Burpee to plate
Max Cal Row
Divide reps however between partners
6 Minutes (3 Min each partner):
Max Clean – power or squat
Max Pull-ups
Each will have 3 mins to max out + max pullups for remaining time
Score= total weight + total pullups
6 RFT (8 min cap)
10 DB snatch 35/25
10 DB goblet squats
50 DU
partners alternating rounds
This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome
Calisthenics
50m x 8 Sprints
*Rest as needed between attempts
**Ease into it. Make sure hamstrings and calves are warm. First 3-4 should be at 65-75%. Last attempts should be all out.
Complete this sequence for time until 150 Ab Mat Sit-ups are done
15 Min CAP
Minute 1: MAX Ab Mat Sit-ups
Minute 2: 1 Round of 3 Power Cleans (165/115) and 6 Pistols
*Scale @ 55% of your 1 Rep Clean and Jerk
This is a repeat from 9/12/18
This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome
3 Rounds:
30 sec Single Unders
5 per side Spiderman w Reach
5 Barbell Good Mornings + 5 Barbell Elbow Rotations + 5 Barbell Press
4 different AMRAPs
**3 Minute AMRAP:
25 Box Jumps 24/20″
18 Burpee over Bar
*Max Shoulder to Overhead in Remainder 135/95
Rest 3 Minutes
**3 Minute AMRAP:
21 Box Jumps 24/20″
15 Burpee over Bar
*Max Shoulder to Overhead in Remainder 155/105
Rest 3 Minutes
**3 Minute AMRAP:
18 Box Jumps 24/20″
12 Burpee over Bar
*Max Shoulder to Overhead in Remainder 185/125
Rest 3 Minutes
**3 Minute AMRAP:
15 Box Jumps 24/20″
9 Burpee over Bar
*Max Shoulder to Overhead in Remainder 205/145
This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome
Banded leg stretches and penguin walks then
2 Rounds
20 Leg Swings
10 Good Mornings
10 Single Leg DeadLifts
5 Tuck Jumps
5 @ 20% of 1 RM
4 @ 30%
3 @ 40%
2 @ 50%
2 @ 60%
2 @ 70%
*3 PushUps After Each Set
For Time
100 Double Unders
40 Dumbbell Clean And Jerks 50/35 (one db)
40 Toes To Bar
10 Muscle Ups
40 Toes To Bar
40 Dumbbell Clean And Jerks
100 Double Unders
*Alternate Hands Every 5 Reps on DB C&J
Pendlay Row 4×8
Overhead DB Tricep Extension 3×10
Glute Bridge 3×10 135#
Bulgarian Split Squat 4×10 per leg holding 2 kbs
Seated DB Press 3×8
Hammer Curls 3×15 per arm
Banded Tricep Pull Down 4×15
Back Extensions 4×15
GHD 3×10-20
Banded Good Morning 3×20
anything strict like Strict Pull-up or Strict HSPU. 3 max effort sets.
Teams of Two:
22 min AMRAP
1000m Row
20 Burpee Box Jump Overs (24/20)
30 Power Snatch (75/55)
Divide work however
Pendlay Row 4×8
Overhead DB Tricep Extension 3×10
Glute Bridge 3×10 135#
Bulgarian Split Squat 4×10 per leg holding 2 kbs
Seated DB Press 3×8
Hammer Curls 3×15 per arm
Banded Tricep Pull Down 4×15
Back Extensions 4×15
GHD 3×10-20
Banded Good Morning 3×20
anything strict like Strict Pull-up or Strict HSPU. 3 max effort sets.
