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Friday, October 30th

Strength
5x5 HBBS (HAP)
*15 min

Skill
3/4 wall walks EMOM x6 min
-3 first min, 4 second min, 3 third min, etc.
*6 min

Conditioning
500m row
21 burpees
12 thrusters (95/65)
x3 rounds
*18

WEIGHTLIFTERS
Max snatch and/or CnJ
*25 min

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Thursday, October 28th

CnJ

7x 2 cleans +Jerk
*15 min

BWCF
100m run

15 kb swings (53/35)

15 goblet squats

AMRAP in 15 min

Midline

100 partner leg throws
*8 min

Conditioning

50 kb swings (70/53)

then

100m run

20m HS walk

10 ring dips

x 5 rounds

then

30 kbs (70/53)
*15 min

WEIGHTLIFTERS
2 push press+jerk
*10 min

5x8 reverse hyper (HAP)
*5 min

 

 

Top couples!!!!

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Oct 24, 2015 at 12:19am PDT

 

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Wednesday, October 27th

Snatch

7x2 snatch
*15 min

BWCF
20 sit-ups

20 jump squats (45/35)

100m run

AMRAP in 15

Strength

5x5 HBBS (HAP)

*12 min

Conditioning

12-9-6

power clean (155/105)
bar muscle ups
*10 min

 

WEIGHTLIFTERS
3RM snatch grip push press
*10 min

 

 

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Tuesday, October 26th

CnJ

7x1+1 TnG power clean

+1: an additional ME round of power clean at 85% of your heaviest lift in the previous 4 rounds. 

*15 min to complete all 5 rounds

BWCF
400m run

30 situps

AMRAP in 15 min

Skill

 ME UB double unders
-5 burpees every break
*5 min

 

Midline

50 strict toes to bar
*5 min

 

Conditioning

30 20" front rack step ups (95/65)

50 HSPU

30 front rack step ups 

*12 min cutoff

WEIGHTLIFTERS
7x2 jerk
*12 min

 

 

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Monday, October 26th

Snatch
7x1+1 TnG power snatch
+1: an additional ME round of power snatches at 85% of your heaviest lift in the previous 4 rounds. *15 min to complete all 5 rounds


BWCF
25 air squats
400m run 
x3 rounds
*15 min cutoff

Strength
5x5 HBBS (HAP)
*10 min

 Conditioning
80 calorie row
70 wall balls (14/10)
60 atomic situps
*15 min cutoff


WEIGHTLIFTERS
5x3 snatch pull (100%)
5x3 snatch balance (HAP)
*15 min

 

 

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Friday, October 23rd -pm classes cancelled

AM classes only...pm classes are cancelled for the Halloween party!!!!! EVERYONE is invited!

Strength
RSP, Week 6

Establish a 1RM Bench Press(105+%)

Conditioning

25 pullups
50 kbs (53/35)
75 situps
50 HRPU
25 front squats (95/65)

50 cal row
75 double unders
*18 min

 

 

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Thursday, October 22nd

CnJ

clean+4 jerks
*15 min

BWCF
500m row or run
21 ring dips
AMRAP in 15

 

Conditioning

400m run
15 thrusters (95/65)
15 pullups
x 5 rounds
*25 min

 

 

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Wednesday, October 21st

Snatch

Snatch+5 snatch grip push press

BWCF
1-2-3-4-5-6…
pushups
situps

AMRAP in 15 min

 

Strength

RSP, Week 6

6x2 bench press (80%)

Conditioning

Death by front squats (70%)
NO RACKS
-starting at 0:00, you’ll have 1 minute to perform 1 rep. Add a rep every minute that passes until you can’t perform the required reps within the designated minute.
Once you’re out, continue rowing until the entire class is out or 10 minutes passes.
TOO EASY? Perform a jerk after final squat of each minute or add weight.
*10 min

 

 

Congrats @jackielakin!!!!!!!! Newest fit grandma in the gym. 💪🏼👶🏻

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Oct 15, 2015 at 9:49am PDT

 

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Tuesday, October 20th

CnJ

Clean+3 front squats+jerk
*15 min

BWCF
200m run
20 wall balls (20/14)
20 box jumps (24/20)
AMRAP in 15 min

 

Midline

50 GHD situps
or
75 atomic situps
*5 min

 

Conditioning

400m run
7 muscle ups
x5 rounds

*20 min

 

 

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Monday, October 19th

Snatch

Est a  5RM OHS
-racks optional
*15 min

BWCF
3-6-9-12-15…
OHS (95/65)
bar facing burpees
AMRAP in 15

 

Strength

RSP, Week 6

2x2 bench press (100%)

Conditioning

21 cal row
15 deadlifts (225/155)
9 push jerks (225/155)
*6 min

SPRINT!!!!!!!!!! or scale the weight to 135/95 and complete 3 rounds

 

 

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