Crashing
Olympic Lifting at 9:30AM
CONDITIONING:
10 Rounds for Time…
2 Wall Climbs
6 DB Right Arm Power Cleans (50/35)
6 DB Left Arm Power Cleans (50/35)
10 Burpees to Target
Olympic Lifting at 9:30AM
CONDITIONING:
10 Rounds for Time…
2 Wall Climbs
6 DB Right Arm Power Cleans (50/35)
6 DB Left Arm Power Cleans (50/35)
10 Burpees to Target
STRENGTH:
EMOM for 10 Min
2 Thrusters from Rack
CONDITIONING:
Three Rounds for Time…
200Ft DB Farmers Carry (50/30)
50 Ft DB Walking Lunge (50/30)
15 DB Push Press (50/30)
CORE/MOBILITY:
1 Min Samson Stretch
1 Min Pigeon pose
STRENGTH:
Deadlift
6 x 3
Strict Pull Ups – Accumulate 20 Reps
CONDITIONING:
EMOM for 14 Min:
Odd: 5/3 Bar or Ring Muscle Ups
Even: 7 Touch and Go Power Snatch (115/75)
STIMULUS: Today’s focus is stringing Reps together or accumulating high skill reps (Muscle Ups) quickly! Adjust weight on snatch so you can maintain touch and go!
CORE/MOBILITY:
1 Min Puppy Pose
200 Flutter Kicks with Barbell Overhead
1 Min Twisted Cross
STRENGTH:
Reverse Lunge
4 x 12
CONDITIONING:
Three Rounds for Time with a Partner…
50 Wallballs (20/14)
50 Power Cleans (95/65)
Split reps anyway you like, one partner working at a time.
CORE/MOBILITY:
1 Min Straddle
50 Russian Medball Twists
1 Min Pigeon Pose
50 Russian Medball Twists
STRENGTH:
Push Press
4 x 4
Banded Pull Through
4 x 15
CONDITIONING:
15 Min Time Cap
400M Run
50 Pull Ups
50 Burpees
500M Row
CORE/MOBILITY:
1 Min Child’s Pose
1 Scorpion
2 Min Plank Hold
STRENGTH:
Front Squat
5 x 5
Bent Over DB Single Arm Row
4 x 8 each side
CONDITIONING:
8 Min AMRAP
40 Double Unders
8 Overhead Squats (135/95)
STIMULUS: Challenge the OHS weight. If you can do it in two sets, use that weight.
CORE/MOBILITY:
Partner Glute Ham Raise 3 x 10
1 Min Half Straddle
1 Min Frog
Olympic Lifting at 9:30AM
CONDITIONING:
Five Rounds for Time
20 Pull Ups
20 Shoulder to Overhead (115/75)
20 Air Squats
20 KB Sumo Deadlift High Pull (53/35)
STRENGTH:
Deadlift
6 x 3
DB Hammer Curl
4 x 8 each arm
CONDITIONING:
Three Rounds for Reps/Work
1 Min Rope Climbs
1 Min Box Jump Overs (24/20)
1 Min Push Ups
1 Min Russian KB Swings (53/35)
1 Min Bike/Row
CORE/MOBILITY:
2 x :30 Side Plank
1 Min Straddle
1 Min Puppy Pose
STRENGTH:
Reverse Lunge
4 x 12 (6 each leg)
Banded Pull Aparts 4 x 20
CONDITIONING:
Five Rounds for Time…
50 Ft Handstand Walk (1 Min Handstand Hold)
21 Toes to Bar
CORE/MOBILITY:
1 Min Child’s Pose
:30 Thread the Needle
1 Min Saddle
STRENGTH:
EMOM for 10 Min
2 Power Cleans + 1 Jerk
CONDITIONING:
Five Rounds for Time with a Partner
100Ft KB Farmer’s Carry (53/35)
30 Burpees
30 KB Single Arm Overhead Squat (53/35)
*Each partner walks 100ft (you go I go). All other reps may be split between partners, one working at a time.
CORE/MOBILITY:
1 Min Lying Side Twist
50 Ab Mat Sit Ups
1 Min Downward Dog
