Warm UP: 5 Minutes Bear complex, then prepare for lifting (10 min)
Strength: Back Squat and Strict Dumbbell Press5x8, AHAP for each set
Lift EMOM for 10 minutes, alternating lifts, lifting as heavy as possible for each set
15.1: 9 min AMRAP of 15 TTB, 10 Dl (75/115) 5 Snach (full)
Notes: warm up should be quick—begin to squat and press to working weight and take 10 minutes to do so. The Met con is an open workout and should be performed at maximum capacity.
Boot Camp: Filthy Fifty, performed as a chipper.
Warm up: 500m Row, Bear crawl down and back, Burgener Warm up: 5 reps each, 5 sets with an empty bar.
EMOM 151 hang snatch (or clean) , 1 snatch. Building weight
15-12-9HSPU, power cleans 105/150
EMOM 12: 10 KBS AHAP (you may alternate heavy with moderate weights to progress yourself)
200m Row x 5. Rest 1 minute between efforts.
EMOM 20 alternate: KBS AHAP, sled push for minute
21-15-9 hang power clean, wall ball
Warm up: 6 rounds, first 2 at warm up pace, last 4 at WOD pace:
250m Row, 5 pull ups, 10 box jumps, 15 burpees 20 KBS (35/45)
(20 min) Couplet: Deadlift and OHS, EMOM 10 x 7. As heavy as possible for each set
(16 min) Tabatas: L-sits, weighted plank holds, weighted sit ups, HS holds or shoulder taps
Accessory work 3x8 muscle snatches (unloaded bar) 3x10 false grip ring rows, 3x12 tricep OH extensions with 1 DB, These may be done as a superset.
Boot Camp: 10 Deadlifts, 10 box jumps, 10 Db push presses, 1 minute rest, 4 rounds.
18 min amprap: 5 power cleans, 10 push ups, 15 box jumps, 20 wallking lunge
Warm up: 500m Row, then AMRAP 8 40’ Walking lunge, 40’ bear crawl back, 10 single arm kb thrusters r and left, 10 full plank chest to ground push up (modify your elevation to make this happen)
27-21-15-12-9-6 calorie Row, Box Jump
Strength: chin over the bar holds/dips:
EMOM: minute 1 hold chin over the bar (with a vest if you have pull ups) for 30s Minute 2 Perform ring hold or dip x 3 (F) 5 (M). If you can do more than the rxd number, use a vest.
Accessory (for time): 21 unbroken thrusters (pyow) Rest 15 unbroken thrusters Rest 9 unbroken thrusters
Boot Camp: 27-21-15-12-9-6 calorie Row, Burpee
Strength: tabata hollow holds/ super man hold (alternating)
Accessory: 3x 15 unbroken thrusters.
Warm up: Row or Run 400m , Then: 5x 3 each
1. muscle clean, front squat, hang clean, press
2. With your coach: jerk balance variations: Half step to full jerk barbell at rack. Half step to full jerk barbell at eyes. Full jerk foot positioning barbell at neck, full jerk positioning barbell at eyeballs. This video shows the half step to jerk, barbell at rack. http://www.catalystathletics.com/exercise/193/Jerk-Balance/
EMOM 202 power cleans, 1 split Jerk
5 rounds for time:
Sled push (inside for early classes) down and back
Sandbag Run to 200
Back Squats: 5x6
Met con: 20 minute circuit: 1 minute at each exercise KBS, sled push, sit ups, push ups, air squats, ball slam, walking lunge.
Warm up: 400m Run then 10 KBS, 10 goblet squats, 10 push ups 3x
1. 50 burpee box jump overs for time
2. Tabatas: sit ups and weighted planks, alternate for 16 intervals
3. 2 rounds of 200m farmer carry (2 kbs or dbs) 200m 1 arm OH carry (switch arms on the way back) 200m back rack barbell carry.