9am “HIIT”
10am “Barbell 202”
Monthly Archives: March 2018
Friday 3-30
In teams of two with one partner working at a time….
Partner Deck of Cards For Time
❤️= Hang Clean 95/65
♠️ = Pull Up
♦️ = S2OH 95/65
♣️ = Box Jump 30/24
Aces = 10 Burpee (each)
Joker = 50 Cal Row
Thursday 9-28
“DU/Bar MU/ Ring MU”
Mobility: L and T Spine/Lats
Things to Think About:
DU “Feet/Hands/Head”
MU “Grip/Kip/Hip/Catch/Push”
FASTEST SIT UP OF YOUR LIFE
A: 10 min DU Skill
B: 10 min Bar MU Skill
C: 10 min Ring MU Skill
*If you have one, two or all three of these movements down, use the final 5 mins each round as a 50 DU and a 3-6 rep MU EMOM.
D: For Time (10 min Cap)
100 DU
400 m Run
100 DU
400 m Run
100 DU
Wednesday 3-28
“Snatch”
Mobility: Hips/OH Pos
Things to Think About:
Hip/Bar Path/Punch/Feet
A: 6 min EMOM
1 Snatch Pull with (3) sec Pause at Knee + 1 Snatch Pull with Hip and Shrug + 1 Hang Squat Snatch
B: 6 min EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
C: 6 min EMOM
1 Squat Snatch
(Nothing Over 80%)
D: For Time
30 Snatch 95/65
Rest 2:00 minutes
30 Snatch 95/65
Tuesday 3-27
Mobility: L and T Spine/Lats
“Grip/Hollow/Kip/Butterfly”
A: 10 min Pull Up Skill
B: 10 min C2B Skill
C: 10 min T2B Skill
*If you have one, two or all of these movements down, use the final 5 mins each round as a 8-10 rep EMOM.
D: 7 min AMRAP
Burpee
Monday 3-26
“Clean and Jerk”
Mobility: Hips/OH Pos
Things to Think About:
Hip/Bar Path/Elbows/Feet
A: 6 min EMOM
1 Clean Pull with (3) sec Pause at Knee + 1 Clean Pull with Hip and Shrug + 1 Hang Squat Clean + 1 Split Jerk
B: 6 min EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
C: 6 min EMOM
1 Squat Clean and Jerk
(Nothing Over 80%)
D: For Time
30 Clean and Jerk 95/65
Rest 2:00 minutes
30 Clean and Jerk 95/65
Friday 3-23
Mobility: Hips/Lats
A: 3 Rounds
10 Cat/Cow
10 Bird Dog
10 sec Hollow Hold
10 Tuck Crunch
10 V Up
10 Jack Knife
10 sec Hollow Hold
5 Strict Pull Up + 5 Kipping Pull Up
B: 3-2-1-1-1
Thruster
C: “18.5”
7 min AMRAP
3-6-9-12-15-18-21 and so on….
Thruster 100/65
C2B
Thursday 3-22
Mobility: Hams/Glutes/ L and T Spine/Lats
A: 30 min EMOM
1) 12/9 Cal Row
2) 12 Medball Squat Clean 20/14
3) 12/9 Cal Air Bike
4) 50 DU
5) 15 AMSU
