WE’LL BE OPENING WITH CLASS TIMES NEXT WEEK.
THIS IS THE LAST WEEK OF OPEN GYM TIME.
NEXT MONDAY WE’LL BE STARTING CLASS TIMES AGAIN.
SUMO DEADLIFT
5 X 5
5 REPS EVERY 75 SECONDS
WORKOUT:
10 RDS
3 HANDSTAND PUSH UPS
6 STEP UPS WITH 50/30 LB DUMBBELLS
12 GHD SIT UPS
3 SETS
FOR TIME:
50 WALL BALLS (20/14)
50 KETTLEBELL SWINGS (53/35)
*NEW SET EVERY 10 MINUTES*
YOUR REST IS THE TIME LEFT FOR EACH 10 MIN ROUND
EVERY 3 MINUTES (10 rds)
15/12 CAL ASSUALT BIKE
5 STONE CLEANS (150/100)
I’M THINKING OF OPENING NORMAL CLASS TIMES.
I’M WONDERING IF EVERYONE WILL COME BACK AND TRAIN AGAIN ?
OR ARE WE WAITING FOR SOMETHING ELSE ?
BENCH PRESS
10 REPS – 3 REPS – 10 REPS – 3 REPS – 10 REPS – 3 REPS
@50% – 80%
REST 90 SECONDS BETWEEN SETS
8 sets
300/250m Row
-Rest 1 minute between sets –
SPRINT EACH ROW
For Time
30 Power Snatches (135/95)
*Every min starting with 0:00 perform 5 Bar Facing Burpees*
5 MIN REST
FOR TIME
40 POWER CLEANS (135/95)
EVERY MIN STARTING WITH 0:00 PERFORM 5 BAR FACING BURPEES
DEADLIFT
7 X 3
3 REPS EVERY 60 SECONDS
WEIGHT % GOAL=70%
10 MIN AMRAP
3 POWER CLEANS (185/125)
6 STRICT HANDSTAND PUSH UPS
9 TOES TO BAR
FRONT SQUAT
5 X 5
5 REPS EVERY 90 SECONDS
KEEP THE WEIGHT THE SAME FOR ALL 5 SETS
WORKOUT:
FOR TIME:
50 WALL BALL (20/14)
25 BURPEE PULL UPS
50 WALL BALL (20/14)
*15 MIN TIME CAP*
RUN A MILE
10 ROUNDS
10 DEADLIFTS
7 POWER CLEANS
5 FRONT SQUAT
RUN A MILE
SAME WEIGHT FOR ALL BARBELL MOVEMENTS.
I KNOW YOU CAN DO MORE WEIGHT ON THE DEADLIFTS, THAT’S WHY THERE’S MORE REPS.
USE WHATEVER WEIGHT YOU CAN DO FOR ALL THREE MOVEMENTS
10 X 3 MIN ROUNDS
AS FAST AS YOU CAN, COMPLETE
20 CALORIES ON THE ROWER
10 PULL UPS
1 CLEAN AND JERK WITH 225/165
REPEAT EVERY 3 MINUTES FOR A TOTAL OF 10 ROUNDS
6 ROUNDS, EVERY 75 SECONDS
1 POWER SNATCH
1 HANG POWER SNATCH
1 HANG SQUAT SNATCH
3 ROUNDS
20 REPS EACH EXERCISE
