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2016 workout TBA
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New Year's Eve Workout:
2000m hose drag
15 HRPU or HSPU
15 front squats or squat CnJ (135/95)
15 OHS or squat snatch (135/95)
15 C2B pullups or Muscle ups
Cleanse yourself of the 2015 sweat with this ridiculous workout and finish the year STRONG.
Plan accordingly, friends. See you at 9am 🇺🇸🇺🇸
A photo posted by Inland Empire Barbell (@inlandempirebarbell) on
Clean+jerk+clean (drop after jerk is allowed)
1RM
*15 min
BWCF
120m shuttle run
20m broad jump
x8 rounds
*15
Midline
Reverse tabata hollow ring dip holds
(:10 on, :20 off)
x8 rounds
Conditioning
30-20-10
C2B pull-ups
OHS (135/95)
*15 min
Weightlifting
A 5x5 clean pulls
B 5x8 pause Hip raises/ext (HAP)
C 5x8 reverse hyper
*15 min
A video posted by Inland Empire Barbell (@inlandempirebarbell) on
Snatch
Pull+2 hang snatch
*15 min
BWCF
50-30-10
Kickouts (burpee w/out the push-up)
*400m run between rounds
*15 min
Strength
1RM front squat
*15 min
Conditioning
Partner Workout:
1000m hose drag sprint
-connect the two hoses and drag both ends shoulder to shoulder. If one drops behind, the other will have to drag the slack of the slower partner.
Or 2k row (for those who don't have hoses)
*10 min
Weightlifting
5x5 knee hang snatch pulls (85% of above)
5x5 snatch grip push press +OHS
*10 min
Snatch
Pull+2 hang snatch
*15 min
BWCF
50-30-10
Kickouts (burpee w/out the push-up)
*400m run between rounds
*15 min
Strength
1RM front squat
*15 min
Conditioning
Partner Workout:
1000m hose drag sprint
-connect the two hoses and drag both ends shoulder to shoulder. If one drops behind, the other will have to drag the slack of the slower partner.
Or 2k row (for those who don't have hoses)
*10 min
Weightlifting
5x5 knee hang snatch pulls (85% of above)
5x5 snatch grip push press +OHS
*10 min
A video posted by Inland Empire Barbell (@inlandempirebarbell) on
CnJ
Clean pull+ hang clean(knee)+jerk
*15 min
BWCF
400m run
21-15-9
DB squat clean and jerks (35/20)
HRPU
400m run
*15 min
Midline
15 ab wheel outs
10 strict weighted GHD sit-ups (26/18)
5 V-ups
x 3 rounds
*10 min
Conditioning Partner workout:
1-2-3-4-5-6-7-8-9-10...
Cal row
Rules: One person works at a time.
One person must complete the entire round.
Switch after each round is completed.
Reset the rowers as you switch between rounds.
-this is to be treated as an interval workout. Row HARD when you're the person rowing!
AMRAP in 10 min
A photo posted by Inland Empire Barbell (@inlandempirebarbell) on
snatch+2 snatch grip push press
*15 min
BWCF
250m row
15 HRPU
x8 rounds
*15 min
Strength
3RM front squat (more than Monday)
*15 min
Conditioning
21-15-9
Thrusters (115/80)
C2B Pull-ups
*10 min
Weightlifting
5x3 push press (no rack)
*10 min
CnJ
3 pause cleans (knee)
*15 min
BWCF
20m walking lunges
10 pull-ups
5 burpees
AMRAP in 15
*15 min
Midline
30 Strict pause toes to bar
-pause at hollow & L-sit positions
(Programmers note: all movements, reps, and workouts are designed for top level athletes. All other athletes are expected to scale)
*10 min
Conditioning
500m row
30 push press (115/80)
15 deadlifts
x3 rounds
*15 min
Weightlifting
2RM jerk
*15 min
MONDAY
Snatch
1 snatch+2 OHS
*15 min
BWCF
100m run EMOMx 15
-Wall balls (10) while you wait
*15 min
Strength
3RM front squat
*15 min
Conditioning
10 burpees EMOMx 10 min
-double unders between rounds
*10 min
Weightlifting
5x5 knee hang snatch pulls (85% of above)
*10 min
Conditioning
1k row row
5-4-3-2-1
Rope climbs
Wall walks
1k row
*25 min
Weightlifting
Max Snatch, CnJ, or both
*25 min
CnJ
1RM
*15 min
BWCF
20m burpee broad jump
200m run
AMRAP in 15
Midline
100 partner leg throws (each)
*10 min
Conditioning
"Amanda"
9-7-5
Muscle ups
Squat snatches
*15 min
Weightlifting
10 weighted GHD sit-ups (HAP)
10 back extensions
x5 rounds