A)
Back Squat
7 x 4 @ 80 - 85%
then
B)
EMOM x 15
1 Split Jerk
Or
C)
AMRAP in 15 minutes:
15 Pushups
9 Box Jumps (24/20”)
3 Split Jerks
Photos from 2016/17
...
A)
Hang Power Clean
7 RM
B)
For time:
30 Calories
30 Deadlifts (50/35kg) (^70/50kg)
24 Calories
24 Burpees
18 Calories
18 Hang Power Cleans
12 Calories
12 Shoulder-to-Overhead
6 Calories
6 Wall Walks
More from the 2015/2016 era. Coach Kim with an original pike press scaling option.
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- class schedule as per normal for this week
A)
E90S x 7
4 Bench Presses
B)
E90S x 7
4 Strict (weighted) Pull-Ups
4 – 8 Double KB Front Squats
C)
AMRAP in 11 minutes:
100m Run
10 Alt DB Snatches (20/15kg)
I'm going through the archives so there'll...
A)
Strict Press
Pause 5 RM
- pause at the shoulder and at lockout on each rep
B)
Partner or solo
For time:
120 Double Unders
60 Squats
30 Push Presses (45/30kg)
2 x
60 Double Unders
30 Squats
15 Push Presses
3 x
40 Double Unders
20 Squats
10 Push Presses
Weightlifting classes -...
A)
Rowing intervals
750m Row
Rest 4 minutes
750m Row
Then
B)
For time:
80 Pushups
80 Box Jump - Stepdowns (24/20”)
40 Toes-to-Bar
40 Power Cleans (60/40kg)
20 Lateral Burpees
Or
C) DB Bench Press
4 rounds of drop sets
6 heavy reps straight into 12 lighter reps
Our Legends classes for 50...
A)
Weightlifting
Or
B)
0 - 15:00
50 Box Stepovers (24/20")
Then AMRAP
40 Double Unders
20 OH DB Lunges (20/15kg)
10 Ring Dips (sub Box Dips)
@ 20:00
E5M x 3
600m Run
10 Abwheel Rollouts
...
A)
“Barraza”
AMRAP in 18 minutes:
200m Run
9 Deadlifts (125/85kg)
6 Burpee Bar Muscle-Ups
B)
3 rounds, not for time:
15 Banded Pull-Aparts
15 Hollow Rocks
15m HS Walk
(sub as far as possible in 1 minute or 1 minute HS Hold/Plank)
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A)
1. 15 minutes to find your max
Snatch
+
2 Overhead Squats
+
Hang Snatch
+
2 Overhead Squats
2.
AMRAP in 5 minutes:
5 Power Snatches
15 Situps
B)
For time:
1500m Row
...