High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 15 MIN:
20 Power snatches
30 Hang squat cleans
40 Bar over burpees
At the end of the 15 minutes, run 800m.
WOD: For time:
Row 15 calories
20 Pull-ups (10 Muscle ups Rx+)
Row 15 calories
10 Wall walks (100′ handstand walk Rx+)
Row 15 calories
20 Box jumps, 24″/20″ (34″/28″ Rx+)
Row 15 calories
Neck, Shoulders, Hips, Knees, Ankles
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Practice a skill of your choice.
Tabata 8x 20/10 Work/Rest:
Ring Row hold – Ring Row
Squat hold – Squat
Plank hold – Push Up
DL hold – Deadlift 115#/75#
4 sets as static holds followed by 4 sets of movement. Ring Row and Plank holds are at top. Squat hold is at bottom. DL hold is with weight on the ground.
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Forward lunges w/ arms locked out OH
Reverse lunges w/ arms locked out OH
Forward lunges w/ single leg squats
Inch worm push-ups
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
For time:
50 Back squats, 135#/95#
50 Lunge steps (bar in front rack), 135#/95#
High knees, butt kicks, etc. Dynamic.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
AMRAP 15 minutes:
10 Floor presses
10 Barbell roll-outs from knees
10 Over bar burpees
20 Second deadlift hold w/ overhand grip
Go for quality over quantity. Choose challenging weight, but something you can floor press for 10 unbroken reps for your first set.
Don’t forget to pre-order the new t-shirts and sweatshirts! Sign-up sheet at the gym. Orders are due by Wednesday evening, so act quick!
Static stretches, yoga poses, etc.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
EMOTM for 30 Minutes:
5 Burpees
2 DB snatches (heavy, 1 each arm)
20 Double unders
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20:
50 pull-ups
4 rounds of:
– 20 deadlifts
– 10 hang power cleans
50 ring push-ups
*use same weight for DLs and HPCs. Post weight used to notes.
Neck, Shoulders, Hips, Knees, Ankles
Suit and rank determine work.
Heart – Air Squat
Club – Bent over Row
Diamond – Jumping Jack
Spade – Push Press
Practice – Kipping, Jump Rope, Handstand
12 Minute AMRAP
10 Hang Power Clean
30 Flutter Kick
10 Back Squat
15 Lunge
Use a light barbell for the Cleans and Back Squat. 45#/35# recommended
Happy Friday!!! Get after it today and earn your weekend fun!
21-18-15-12-9-6-3 rep rounds for time of:
Wall balls, 20#/14#
KB swings, 55#/35#
Ball slams, 30#/20#
High knees, butt kicks, etc. Dynamic.
Snatch warm up and skill w/ PVC
3 Rounds of the following:
5 Burpees
Row 250m or Run 200m
10 Burpees
Row 500m or Run 400m
15 Burpees
Row 1000m or Run 800m
*Rest 5 minutes between rounds. First round at 45% effort, second at 65%, last at 85% effort.