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091718-092118

September 16, 2018

 

Monday 091718

 

Barbell Gymnastics

5 Sets

1 Power Clean

2 Hang Power Clean

3 Jerks

Rest 1:30 Between Sets

 

Workout

For Time 

5 Clean and Jerks (135/95)

200m Run

10 Clean and Jerks (135/95)

400m Run

20 Clean and Jerks (135/95)

 

(18:00 Hard Cap)

 

Tuesday 091818

 

Back Squat 

Build to a 5 Rep Back Squat


Workout

AMRAP X 12

7 DB Front Squats (50/35)

7 Box Jumps

 

*3 Burpees at the top of every minute including 0:00

 

 

Wednesday 091918

 

Workout

50-40-30-20-10

KB Swings (53/35)

Mountain Climbers

 

20/15 Cal Row at the end of each round

Mountain Climbers counted 1L/1R=1 Rep

 

Cash Out Stretching out as a class

 

 

Thursday 092018

 

Gymnastics Work

On a 12:00 Clock

Skill & Prep Work for Gymnastics

 

Workout

EMOM X 21

Min 1 - 2-8 Reps of Gymnastics work

Min 2 - 18/15 Cal Row or 15/12 Cal Bike

Min 3 - :50 any static hold

 *Gymnastics work should be 3-8 Reps of a gymnastics skill to help build volume or exposure to a movement 

*Athletes choice on static hold in third minute... Plank, Side Plank, hollow hold, wall sit, air squat, handstand, Chin up/Pull Up, Heavy Front Rack, Heavy Suitcase, etc.

 

 

Friday 092118

 

Workout

TWO GIRLS

I.  Karen

150 Wall Balls (20/14)

Rest 3:00

II. Isabel

30 Power Snatches (135/95)

 8:00 Time Cap on each workout

 

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