1. Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
2. Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip or muscle up work of any kind
3. Conditioning
“Fortitude”
EMOMx30
Odd: 12-15 Cal Row
Even: 12-15 Burpees
1. Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB
at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65
1. Clean
1RM with at 2 second pause 1″ off the floor
2. Front Squat
2RM
3. Back Squat
4×6 across
4. Strength Conditioning
5 RFT:
15 Dumbbell Push Press, 50/35
12 Dumbbell Reverse Lunges, 50/35 (6/side)
9 Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.
**try and make each set of movements unbroken
Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing
2. Jerk
5 sets of: 2 Front Squats + 1 Split Jerk
3. Gymnastics Conditioning
muscle up work or transitions
4.
30 Power Snatches, 75/55
45 Bar Facing Burpees
60 Thrusters, 75/55
45 Bar Facing Burpees
30 Power Snatches, 75/55
5 rds
14 KB Swings (2/1.5)
21 Wall Balls (20/14)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
1. Diane- see above and log it in
2. Conditioning
21-15-9
TTB
Row For Calories
3. Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders
1. Squat Conditioning
For time*:
20 Back Squats, 155/105
20 Back Squat, 185/135
*on all of these mod weight as needed but get the work done. rest only 1 min between sets
2. Press Conditioning
For time*:
20 Push Press, 115-135/85-95
20 Push Press, 135-155/95-105
3. Clean Conditioning
For time*:
20 Hang Power Clean, 135-155/95-105
20 Hang Power Clean, 155-185/115-135
4. Gymnastic Pull Conditioning
For time*:
20 CTB Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.
1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood
2. Midline Conditioning
3 Giant Sets of:
30 sit-ups or 10-15 ghd’s
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.
1. Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)
2. Back Squat
3×6 Across
3. Conditioning
“Tiger Blood”
3 RFT:
400m Run
10 Clean and Jerks, 135/95
Gym will be closed this Sat. and Sun. since we have so many competing and supporting in Bend for the Summer Games. Competing are: Kyle, Curt, Sasha, Allison, Eric, Ryan, Jessica, Kyra, and Michele.
4 rounds for time
25 partner wallballs
25 partner med ball situps
25 medball partner Russian twists
run 200m with Ball
Med ball situps: https://goo.gl/cCalWl
Partner Russian twists: https://goo.gl/1C0x8D
Both team members make run and can pass ball off as needed.