Tuesday Apr 2nd, 2019

April 2, 2019 / By j0ssy
5 min EMOM
-2 high hang clean
-2 hang clean
All cleans are squat. Emphasize being patient on the pull. Get shoulders to ears while arms are still straight
 
Partner workout
Alternate complete rounds with a partner. i.e., one partner completes an entire round while the other partner rests. There is no break between the first 6 rounds and the second 6 rounds.
 
6 rounds for time
-21/16 calorie row
-14 hang power cleans (95/65)
-7 burpee box jump-overs (24″/20″)
 
Immediately into
 
6 rounds for time
-7 burpee box jump-overs (24″/20″)
-14 thrusters (95/65)
-21/16 calorie row
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Monday Apr 1st, 2019

April 1, 2019 / By j0ssy
BACK SQUAT
5 X 5
 
PUSH PRESS
5 X 3
 
WEIGHTED PULL-UP
5 X 3
 
This is week 3 of our latest strength program!
Be sure to warm up separately for each movement. For example: warm up push press with the empty bar, and warm up with unweighted pull ups. Working with a partner is a good idea here, even if the gym is not crowded. Take a look at your notes from last week for your working weights today. If you missed the last Tuesday or two, no worries! There’s no better time to start.
Calibrate your weight increase each week, so that by the end of 7 weeks you’ll be on track to match your 5 and 3 rep max weights for 5 sets. A good target is a 5% increase per week. This allows you to focus on technique so that you don’t hit a stalling point in the upcoming weeks.
If you like, You can download a sheet for this program (https://docs.google.com/spreadsheets/d/14Te4m4CRxKpNSRpOdwIobd7ov1MilF1tNBbxX66vfUU/edit?usp=sharing ), enter your maxes, print it and bring it in!
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Sunday Mar 31st, 2019

March 31, 2019 / By j0ssy
WOD
2 min AMRAP:
-Max meters bike
 
Rest 3 min
 
4 min AMRAP:
-10 Burpees
-250m Row
 
Rest 3 min
 
6 min AMRAP:
-20 knee raises *
-200m run
 
Rest 3 min
 
8 min AMRAP:
-10 Burpees
-250m Row
-20 hollow rocks
-20/16 cal bike
 
* Knee raises 0:58-3:38 https://www.youtube.com/watch?v=pIvDbMEdAxI&feature=em-subs_digest
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Friday Mar 29th, 2019

March 29, 2019 / By j0ssy
6 min EMOM
-high hang snatch
-hang snatch
-snatch from floor
Increase weight with each round. Land as deep in the power position as feasible for your speed and mobility.
 
3 rounds for time of:
-Run 400 meters
-12 power snatch 115/80
-6 bar muscle-ups
 
Scale muscle ups using
1) jumping muscle up, but descend into a controlled negative and hang completely at the bottom.
2) hip to bar kip swing. Note that this is NOT a pull up. Quite the opposite. Cultivate the feeling of pushing away from the bar from the bottom of the swing to mid swing
Alternate 1 and 2 according to round
If you can’t get over the bar with a jumping muscle up, then place both hands flat on the jerk box. Lower your chest as far as feasible for you and press up for the second half of a parkour muscle up.
If you cannot press up, then perform controlled negatives of the press up movement.
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Thursday Mar 28th, 2019

March 28, 2019 / By j0ssy

5 rounds for time of:

-Max calorie airdyne in 60 seconds

-50/35 lb. Turkish get-ups

Complete a total of 40 reps (or calories) in each round. For example, if you bike/row 25 calories, complete 15 Turkish get-ups for that round. If you bike/row 30 calories, complete 10 Turkish get-ups for that round.

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