Month: April 2014

A) Mobilize & warm up With a running clock… B) At time=0:00 2 RFT 30 deadlifts (185/135) 20 bar facing burpees 10 muscle ups (scale=10 strict pull up + 10 strict dip) *rest until… C) At time=20:00 3 RFT 400m run 20 t2b 10 back squats (225/155) *class ends at time=40:00 D) We’re thinking of…

A) EMOM 16 Minutes 1-3: 3x power snatches @60%1RM -rest min 4- Minutes 5-6: 3x power snatches @70%1RM -rest min 7- Minutes 8-12: 3x power snatches @80%1RM -rest min 13- Minutes 14-16: 1-2x power snatches @90%1RM B) Front squat 6 x 4 @80%1RM

A) Power clean 3RM touch & go power clean B) 5RFT 3 power cleans, 275/185# 20 toes to bar 1 minute rest

Schedule Afternoons start at 3:30pm now. Please note any changes. Two morning classes and two afternoon classes plus open gym hours.

A) EMOM 20 Minutes 1-4: 4x power snatches @60%1RM Minute 5: rest/weight change Minutes 6-9: 3x power snatches @70%1RM Minute 10: rest/weight change Minutes 11-14: 2x power snatches @80%1RM Minute 15: rest/weight change Minutes 16-20: 1x power snatch @90%1RM B) Front squat 6 x 2 @80%1RM C) Back/abs Static holds – accumulate 10 mins

Open gym/rest day

A) Klokov press complex 3 Klokov presses + 3 snatch balances -complete at least 6 work sets B) “LT” 5 rounds AMRAP 3: REST 1* 20 wall balls 20 alternating db snatches 20 ball slams *you must dance during the rest period between rounds!

A) EMOM 16 Minutes 1-3: 3x power snatches @60%1RM -rest min 4- Minutes 5-9: 4-5x power snatches @70%1RM -rest min 10- Minutes 11-13: 2-3x power snatches @80%1RM -rest min 14- Minutes 15-16: 1-2x power snatches @90%1RM B) Front squat 6 x 3x @ 80%1RM C) Homework: back/abs Dynamic corework -strict, slow, controlled -t2b, arch/hollow rocks,…

A) Press 10 minutes for each (total of 30 minutes) to find a challenging set of: A1) 5-7x strict press A2) 3-4x push press A3) 2x jerk B) “Baseline” 500m row 40 air squats 30 abmat sit ups 20 push ups 10 pull ups C) Homework – Gymnastics Handstand walks Handstand holds Handstand push ups…

A) EMOM 20 Minutes 1-4: 4x power snatches @60%1RM Minute 5: rest/weight change Minutes 6-9: 3x power snatches @70%1RM Minute 10: rest/weight change Minutes 11-14: 2x power snatches @80%1RM Minute 15: rest/weight change Minutes 16-20: 1x power snatch @90%1RM B) Front squat 6 x 2 @80%1RM C) Back/abs Static holds