THE GYM IS GETTING CLEANED SATURDAY FROM 10AM TILL NOON.

PLEASE DO NOT GO TO THE GYM BETWEEN 10AM AND NOON.

THANK YOU

WORKOUT:

“HAMMER”
5 ROUNDS

EACH ROUND FOR TIME

5     POWER CLEANS  @135/95
10   FRONT SQUATS   @135/95
5     JERKS                      @135/95
20   PULL UPS
90   SEC REST

Metcon (3 Rounds for time)

3 SET (EVERY 10 MINUTES)

16 ALT. HANG DB SQUAT CLEAN
16 DB FACING BURPEE
12 ALT. HANG DB SQUAT CLEAN
12 DB FACING BURPEE
8 ALT. HANG DB SQUAT CLEAN
8 DB FACING BURPEE

BENCH PRESS
3 DROP SETS
START WITH 75% OF MAX WEIGHT
THEN STRIP TO 50% THEN
STRIP TO 35%
EACH SET 75, 50 AND 35% PERFORM ALL TILL FAILURE
ONCE YOU REACH FAILURE THEN CHANGE THE WEIGHT.
PERFORM THIS 3 TIMES

WORKOUT:
FOR 17 MINUTES
WITH A PARTNER AND TWO KETTLEBELLS  @55/35
COMPLETE 
ONE SET OF:
     10 DOUBLE SWINGS 
     8   DOUBLE CLEANS 
     6   THRUSTER 
     4   LUNGE IN RACK POSITION (2 LUNGES PER LEG)

SUMO DEADLIFT
3 REPS EVERY 75 SECONDS

WORKOUT:

50-40-30-20-10
DOUBLE UNDERS
BOX JUMPS @24/20
STIFF LEG DEADLIFTS @75/55

BEFORE, IN-BETWEEN AND AFTER THE 50-40-30-20-10, COMPLETE
5 HANG POWER SNATCH @115/75

POWER CLEAN
2 REPS EVERY 60 SECONDS
10 ROUNDS

EVERY 4 MINUTES COMPLETE:

ROW 300/250 METERS
30 WALL BALL
10 TOES TO BAR

5 ROUNDS TOTAL

BACK SQUAT 3 REPS EVERY 90 SECONDS
FOR 8 ROUNDS/ SAME WEIGHT FOR ALL 8 SETS

METCON 8 ROUNDS

FIGHT GONE BAD STYLE:

3 ROUNDS:
1 MIN EACH STATIONS MAX REPS
DOUBLE UNDER
ALT LEG V-UP
ALT REVERSE LUNGES
HR PUSH UPS
REST 1 MIN B/T ROUNDS

ROW 1,000 METERS
50 BURPEE OVER ROWER
ROW 1,000 METERS

2 MINUTE REST

5 ROUNDS
10 TOES TO BAR
10 HIP EXTENSIONS
1 MIN WALKING PLANK

10 ROUNDS
15 WALL BALLS (20/14)
3 POWER SNATCH (155/105)

SINGLE LEG SUMO DEADLIFT W/ KETTLEBELL
30 SECONDS ON 30 SECONDS OFF (AMRAP)
8 SETS TOTAL (4 EACH LEG

WORKOUT
3 SETS
7:00 AMRAP
3-6-9-12. . .
CHEST TO BAR
SHSPU
BOX JUMP OVERS (24/20)
*2 min rest between each set*
**Restart each new AMRAP at zero reps**

POWER SNATCH
2 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

METCON

STARTIN AT 0:00
10 min EMOM
(every minute on the minute)
200m/175m Row

Rest 1 min

METCON (10 Rounds for reps)

Starting at 11:00
10 min EMOM
(every minute on the minute)
6 Clean and Jerks (135/95)

Rest 1 min

METCON (10 Rounds for reps)

Starting at 22:00
10 min EMOM
(every minute on the minute)
10 Bar Facing Burpees