Thur April 20, 2016
Bring a friend and "Try For Free" on Thursdays! Any of the classes offered at:
7am
11am
4pm
5pm
For Time:
(Run 1600m / Run 1200m / Run 800m / Run 400m) OR (Row 2000/1500/1000/500)
40 KBS / 30 KBS / 20 KBS / 10 KBS
40 Box Jumps / 30 BJ / 20 BJ / 10 BJ
RX:
KBS (53/35)
Box Jumps (24/20’’)
***For each lift “From Rack” in parts A and B, drop bar and clean back up on each rep. This will keep you from having to lower down heavy weight, and also simultaneously get some additional practice on cleans while warming up the pull from the ground.
On a 36 minute “Running Clock” complete the following:
A. From Rack - 14 minutes to work up to a heavy weight for:
1 Snatch-Grip Jerk (behind head) + 2 OHS
B. From Rack - 12 minutes to work up to a heavy weight for:
2 Front Squats + 1 Jerk
C. From Ground – 10 minutes to work up to a heavy weight for DB Snatch complex:
1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch
***Complete all 3 reps with ONE ARM then switch and do the opposite arm
***DO NOT drop dumbbells. Lower down under control on each rep
Wed April 20, 2016
A. Alternate movements x 4 sets each:
Weighted Hip Extensions x Reps 15-12-10-8 (increasing load)
Weighted Hanging Knee Raises (hold DB between feet) x Reps 15-12-10-8 (increasing load)
B. 3 Rounds – 1 minute at each stations (Fight Gone Bad Style) for MAX TOTAL REPS:
Dips (scale to Push-ups)
Row / Assault Calories
KB Hang Power Snatches (53/35) – Alternate arms every 10 reps
30 seconds of Double-unders (rest remaining 30 seconds)
(Burpee + Reverse Burpee) = 1 rep (ADV Burpee Bar pullover/rollover)
Rest 1 min
Tue April 19, 2016
A. Power Clean + Overhead – 67% x 3, 72% x 3, 77% x 2 sets of 3 reps
(based off lower number of power clean or jerk)
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. AMRAP 20 min:
5 Power Cleans (135/85, ADV 165/105)
10 Pull-ups (ADV CTB)
15 Wall-Balls (20/14 to 10/9 ft)
Mon April 18, 2016
Remember, the Cass Clash partner competition is going down Saturday July 2nd. Grab a super-friend and mark the date in your calendar. Full day of competitive Fitness, and then wandering the streets of PB and enjoying some adult beverages!
A. Full Snatch – 85% x 2, 88% x 2, 91% x 2 sets of 1 rep
Scale options:
1. Power Snatch (or Pwr Sn + OHS) – Reps 3-3-2-2 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 4 sets each:
Back Squat – 80% x 4, 83% x 4, 86% x 2 sets of 3 reps
Dips/Push-ups x “AMRAP (-3)” = 3 reps from failure
C. 4 Rounds for time (10 min cap):
12 Kipping HSPU
6 Burpees
12 Box Jump overs (24/20)
6 Burpees
