Wed June 15, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Full Cleans – Working sets of reps 3-2-1 (increasing weight, and nothing is TnG)
Scale as:
Hang Power Clean + Front Squat
B. Front Squats – EMOM x 8 min - 1 rep at 80-85% max
C. Deadlifts – Reps 10-8-6-4-2
(Increasing weight, such that top set of 2 reps is at about 80% max)
D. AMRAP 7 min:
2 Power snatch (110/75, ADV 155/105)
8 Pistols (alternating legs)
8 KBS (53/35, ADV 70/53)
12 Abmat Sit-ups (ADV 12 GHD)
Tue June 14, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Muscle-up transition practice x 5 minutes
ADVANCED:
Strict Muscle-up practice or EMOM x 5 minutes
B. Kipping Pull-ups – EMOM x 8 min (choose number to complete unbroken each minute)
ADVANCED:
Muscle-ups (kipping) – EMOM x 8 min (choose number to complete unbroken each minute)
C. EMOM x 10 min (alternating movements)
5-8 Strict HSPU (OR AMRAP 20 seconds of Handstand Walking)
5 One-Arm Ring Rows per arm (ADV 1 legless Rope Climb)
D. AMRAP 8 min:
RX Workout:
2 Wall-Climbs
4 Box Jumps (24/20)
6 Pull-ups
8 Push-ups
ADV Workout:
2 Muscle-ups
4 Box Jumps (30/24)
6 CTB Pull-ups
8 Clapping Push-ups
Mon June 13, 2016
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. 3-Position Snatch – Quickly work to challenging but smooth weight for the day
Ground, Below knee, mid thigh
work to complete all three reps without dropping barbell)
Then Drop weight to 80-85% of top weight and complete one more
set of 3-pos snatch, working on reinforcing perfect movement patterns
Scale as:
3-Position Power Snatch + OHS after each rep
B. Back Squat “clusters” to be performed as follows:
3 reps, rack bar, rest 10 seconds
3 reps, rack bar, rest 10 seconds
3 reps, rest 2 minutes
***Each “cluster” consists of 9 total reps
Complete 3 sets of increasing weight
C. For Time (10 min cap):
30 Burpees (touch TTB bar overhead)
40 TTB
50 OHS (75/55#)
Sat June 11, 2016
Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
A. Thruster – Work up to challenging weight for 3 reps
B. Hero Workout “Coe” – 10 Rounds For Time:
10 Thrusters (95/65)
10 Push-ups (ADV Ring Push-ups)
