A
E3MOM
Front Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
@90+%
B.
Goat Day
On the Minute x 20
Odd: Movement 1
Even: Movement 2
In class we don’t always get the chance to practice things we would like. So take this opportunity to practice 2 movements you want to […]
A.
15min to build to Heavy Single
B.
“Miracle-Gro”
5 Rounds:
200 Meter Run
21 KB Russian Swings (32/24)
9 Strict DB Presses (22.5/15)
3 x AMRAP 4:
9 Burpee Box Jump Overs (24/20)
15 Power Cleans
21/15 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 60/40
Round 2: 50/35
Round 3: 40/30
Completed this in reverse “Doce” 02/04/19
A.
15mins to build to Heavy Single for today.
B.
21-15-9:
Squat Snatch 43/30
Chest to Bar Pull-Ups
Options:
Lower the reps
Pull Up/Ring Row
lower the reps so you don’t need to break the sets no more than 1-2 sets.
Masters weight: 30/20
A.
E3MOM
Front Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
@ 80-85%
B.
“Gut Feeling”
AMRAP 16:
12 Hang Power Cleans 70/47.5
21 Lateral Barbell Burpees
12 Push Jerks 70/47.5
21 Toes to Bar
“Double Dare”
On the 5:00 x 5 Rounds:
21/15 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
• Start around 60% of your 1RM deadlift
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
A.
Single Arm Dumbbell Strict Press
5 Sets of 8 Reps
B.
“Surfer on Acid”
3 Rounds For Time:
400 Meter Run
21 Burpees
A.
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
B.
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 52.5/37.5
A.
10mins to find a heavy
Power Clean, Hang Power Clean, Front Squat, Hang Squat Clean, STOH
B.
“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (22.5/15)
40 Air Squats
20 Burpees over DB