Month: January 2014

A) Gymnastics Muscle up progressions and gymnastic practice B) “Shopshire v2.0” AMRAP 20 500m row 37 unbroken double unders 1 bar muscle up 37 du 2 mu 37 du 3 mu 37 du 4 mu 37 du 3 mu 37 du 2 mu 37 du 1 mu AMRAP snatches @ 50%1RM

A) Overhead squat 5×3, increasing B) Snatch balance Establish a 1RM, try for more than your max snatch! C) “Sally v2.0” -Thrusters (95/65#) to the tempo of Moby’s “Flowers”

A) Clean & jerk 2RM touch-and-go c&j B) AMRAP 20 7 push press 7 hspu 7 kb swing 7 burpee 7 power clean 7 overhead squat 7 pistols

Evening classes cancelled. Open Gym format from 330pm til 5pm, then I’m going home.

A) 3x 30 sec jumping jacks 30 sec mountain climbers 30 sec push ups 30 sec squats B) 50%1RM – 60%1RM – 70%1RM 3 bench press 30 sec hold at top 3 bench press 30 sec hold at top 3 bench press 30 sec hold at top -rest 2 minutes then add weight, start at…

FIGHT GONE BAD

A) Hang clean 15 minutes to find 1RM B) Gymnastics 15 minutes handstand practice C) 4 rounds 10 front squats 10 wall balls 2 minute rest

A) Warm up 100 double unders 40m overhead lunge 50 wall shots B) Front pause squats 4×10 @ 50% 1RM of front squat C) Bulgarian split squats + weighted step ups 3×7, kb/db as heavy as possible D) “Annie” 50-40-30-20-10 Double unders Sit ups

10 MIN AMRAP : 5 MIN REST A) Row for meters B) 5 thrusters 10 T2B 1 lap C) 1 back squat 5 double unders 2 back squats 10 double unders 3 back squats 15 double unders ….. Add 1 squat and 5 double unders each time

A) bench press 5×3 @ 80%1RM 10 pull ups or 1 legless rope climb between sets B) EMOM x10 2 high hang muscle snatch 2 hang squat snatch 2 overhead squats C) AMRAP 10 1.2.3.4.5… Hspu Clean & jerk, bw T2b