6R. Empty bar counts as a set.
– 3 Jerk Grip Behind Neck Strict Press (JGBNSP)
– 3 Overhead squat .
6R
-3 Snatch squat press with 2 second pause overhead on each rep.
Overhead squat
5-4-3-2-1-1-1
Sunday May 22nd, 2016
May 22, 2016 / By j0ssy
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Friday May 20th, 2016
May 20, 2016 / By j0ssy
Nothing beats sprints when it comes to fat loss, keeping your lean muscle mass while improving your conditioning, and being more human!!!
(If it’s raining- we will do an indoor workout or you can modify if you can’t run due to injury)
Warmup
-1200 m group jog at conversational pace
Drills, plyometrics and skill work
5 to 8, 200m sprints . Go every 2.5 min.
recover fully between efforts. The total number of sprints is not important today.
Cool down jog 800m conversational pace
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Thursday May 19th, 2016
May 19, 2016 / By j0ssy
Teams of 2.
63-42-21 of:
-Burpees
-Wall Balls
-Box Jumps
-Pull-ups
One partner works, one rests.
Every minute on the minute, the non-working partner completes a :10 L-sit
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Wednesday May 18th, 2016
May 18, 2016 / By j0ssy
you can make a grid as in the following diagram where “*” represents a cone
**weather permitting**
* <–50m –> * <–50m –> *
* <–50m –> * <–50m –> *
Warmup (0-12)
3R
-250m row
-10 GHD hip extensions
Deadlift (12-32)
5-5-3-3-2-1
(35-55)
Teams of 2 or 3
1) get tire and sandbag to the grass at cone 1 (any how you like. You can roll the tire)
2) 8 min cap
– 10 tire flips at cone 1
– each partner travels the diameter of the tire 10 times (jump, crawl, fly etc. over length of the tire)
-50m wheel barrow (travel to cone 2) Men do 2 pushups every 5 steps , women do 1 pushup every 5 steps
– Run 250m (without sandbag) and get sand bag to cone 3. Divide the work any way you want
3) 6 tire flips and return tire and sandbag to gym.
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Tuesday May 17th, 2016
May 17, 2016 / By j0ssy
It’s Muscle up day!
14 min EMOM
-2 pull ups
-2 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
The goal here is to operate at a higher virtuosity than you did at the last EMOM
if you managed one muscle up per minute, then try for two. if you got your chest to the bar, now try to get belly button or hips to the bar. muscle up negatives, and Russian dips are options if the pull ups and ring dips seem too easy.
-Tabata row
-Rest 1 minute
-Tabata squats
-Rest 1 minute
-Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals.
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