Teams of 3, 30min Cap
3 Rounds
400m Team Run
50 burpee over bar
9 Rope Climbs
Directly into
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
FOR Time with a partner
50 cal row
50 k2e
50 air squat to med ball
50 push-ups
100 single unders
Hang Clean and Jerk
On the 1:30 x 7 sets:
30 DU
2 Hang Squat Cleans
1 Split Jerk
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Set #5+6+7 – Build to a moderate for the day.
*Being a de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.
FOR TIME:
21/15 Cal Row
21/15 Cal Bike
15/12 Cal Row
15/12 Cal Bike
9 Cal Row
9 Cal Bike
Directly Into
21 Hang Clusters (Scaled 65/45) (RX 95/65) (RX+ 115/85)
Hang Cluster=Hang Squat Clean Thruster
Find a pace you can aggressively hold without ever slowing down.
5 RFT
20 cal bike
20 cal ski
30 DU
3 RFT
15 DL 135/85
15 HC
15 PP
2 RC
15 AMRAP
20 cal row
15 HSPU
10 PS 115/75
5 BMU/C2B
20 (30 sec work/30 sec rest)
1- Sled Push
2 – Russian twist with slam ball
3 – Wall sit with slam ball on lap
4 – Burpees
5 – Plank
PAUSING Overhead Squat – from the rack
7 sets of 1 Rep
In each, there are 4 pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)
Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
On the 1:30 x 5 Sets
Set #1 – 50% of 1 RM Clean
Set #2 – 55% of 1 RM Clean
Set #3+4+5 – 60% of 1 RM Clean
Coaches Note:
Hang Clean High Pull – “hide your knuckles” is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help us find a better scarecrow position.
4 min AMRAP
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over the Rower
27/21 Cal Row
REST 4 minutes
4 min AMRAP
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over the Rower
21/15 Cal Row
REST 4 minutes
4 min AMRAP
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over the Rower
15/12 Cal Row
Score is number of reps per round. Wodify will calculate the final total of reps.
UPDATED DATE!! Nutrition day is this THURSDAY June 27. Ee will not be doing a workout. Instead, each class time there will be a nutrition seminar. We encourage everyone to attend. If you have questions speak with a coach!
Deck of Cards 30min CAP
Ace 200m run
Diamond – pushups
Clubs – Goblet Squat
Spades – K2E
Hearts – Box Steps
UPDATED DATE!! Nutrition day is this THURSDAY June 27. Ee will not be doing a workout. Instead, each class time there will be a nutrition seminar. We encourage everyone to attend. If you have questions speak with a coach!
5 sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5 sec negative, 3 second pause in bottom. Regular stand.
Set #1 – 60% of 1 RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%
FOR TIME:
1000m Run
50 Thrusters (RX 45/35) (RX+ 65/45)
30 C2B
