Conditioning
400m run
15 OHS (95/65)
x5 rounds
400m run
21 kbs (53/35)
12 pull-ups
x3 rounds
*30min
Weightlifting
Max snatch or CnJ
*30 min
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Conditioning
400m run
15 OHS (95/65)
x5 rounds
400m run
21 kbs (53/35)
12 pull-ups
x3 rounds
*30min
Weightlifting
Max snatch or CnJ
*30 min
2 pulls+ clean+jerk
*15 min
BWCF
100m run
5 burpees
10 air squats
15 sit-ups
AMRAP in 15
*15 min
Conditioning
Partner workout!!!!!!
5 power snatches (135/95)
7 toes to bar
9 DB walking lunges (50/35)
-each partner completes a full round before switching
x10 rounds
*20 min
Weightlifting
7x4 HBBS (85%)
3x7 bent over rows
*20 min
Snatch
2 pulls (with shrug)+ snatch
*15 min
BWCF
20 cal bike
15 atomic sit-ups
x5 rounds
*15 min
Conditioning
Partner workout
75 wall balls (20/14)
400m hose drag (1 per team)
50m HS walk
400m hose drag
25 deadlifts (275/185)
400m run
50m HS walk
400m hose drag
75 wall balls
*25 min
Weightlifting
4x7 tall snatches (light)
5x3 snatch balance (85-90%)
*25 min
CnJ
clean+2 front squats
*15 min
BWCF
21-18-15-12-9-6-3
Tactical lunges (53/35)
-80m shuttle run between rounds
*15 min
Midline
Tabata weighted hollow rocks
x8 rounds
*5 min
Conditioning
50/40 cal row
5 rope climbs
40 HSPU
4 rope climbs
30 cal row
3 rope climbs
20 HSPU
2 rope climbs
10 cal row
1 rope climb
*20 min
Weightlifting
60 ab wheel outs
5x7 jerk pause dips (110%)
*20 min
Snatch
3RM OHS (no rack)
*15 min
BWCF
1k row
10 wall walks or 40 HRPU
1k row
*15 min
Conditioning
"Nicole"
400m run
ME UB pull-ups
AMRAP in 20 min
-want an extra challenge? Perform ring MU instead of pull-ups
*25 min
Weightlifting
5x5 snatch 1st pulls (stay over the bar. No shrug)
4x7 HBBS (75%)
*25 min
Reminder:
8am: yoga
9am: "Zeus" workout for Coach Davey
-this workout is open to ALL members, including those not competing in the Open. Come in for a workout
10am: 17.5 Open Workout
(Heats at 10:20 and 10:40)
See you all tomorrow
Conditioning
17.5 for Rx competitors
9 thrusters (95/65)
35 double unders
x10 rounds
*40:00
17.5 for Open SCALED competitors:
9 thrusters (65/45)
35 single unders
x10 rounds
*40:00
Non-Open competitors:
21-18-15-12-9-6-3
Cal bike
-400m run between rounds
*30 min
Weightlifting
Max snatch or CnJ
*30 min
Clean+hang clean+front squat
*15 min
BWCF
1k run
30 4-count flutter kicks
30 8-count body builders
30 4-count mt. climbers
1k row
*15 min
Strength
1RM jerk
*15 min
Conditioning
"11.4"
ME squat CnJ (165/125)
AMRAP in 5 min
*5 min
Weightlifting
3x7 bent over rows
*5 min
Snatch
Snatch pull+low snatch pull (2")+hang snatch (knee)+snatch balance
*15 min
BWCF
30-20-10
Goblet squats (53/35)
Deadlifts (115/85)
*15 min
Conditioning
3-6-9-12-15...
DB hang clusters (50/35)
Cal row
AMRAP in 12 min
then
30 ring muscle ups
-100m run every drop off the rings
*22 min for both pieces
Weightlifting
A. 3x12 reverse hyper
B. 2x10 snatch grip push press (heavier than Monday)
C. Weighted hip raises (pause at the top)
*22 min
CnJ
3 position power clean +push press +jerk
*15 min
BWCF
10-9-8-7-6-5-4-3-2-1
Burpees
Atomic sit-ups
-40m shuttle run between rounds
*15 min
Midline
5x10 weighted strict GHD sit-ups
*10 min
Conditioning
50 double unders
50 kbs (53/35)
40 double unders
40 burpees
30 double unders
30 toes to bar
20 double unders
20 pull-ups
10 double unders
10 strict HSPU
*14 min
Weightlifting
5x5 clean pull, 5 second decent (100%)
*14 min