Thursday, June 30, 2016
Class:
All
Workout Name:
30062016
Description:
OHS 3 x 3 @75%
Snatch Balance 3,2,1,1,1,1
With a running clock
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%
C. At the 20:00
Death by TTB
Snatch Balance 3,2,1,1,1,1
With a running clock
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%
C. At the 20:00
Death by TTB
Performed by 4 athletes
Podium
Male RX:
14+12reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, June 29, 2016
Class:
All
Workout Name:
290616
Description:
5-10 minutes of light jerk work 135 or less
Focus on technique
Clean and jerk 85% 1 x 5 sets
21-15-9
Deadlifts 315/205
Box jumps 30/24"
Rest as needed
4 x 500m row (rest 3 minutes btw sets)
Focus on technique
Clean and jerk 85% 1 x 5 sets
21-15-9
Deadlifts 315/205
Box jumps 30/24"
Rest as needed
4 x 500m row (rest 3 minutes btw sets)
Performed by 6 athletes
Podium
Male RX:
5:22
Female RX:
Male Scaled:
5:29
Female Scaled:
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Tuesday, June 28, 2016
Class:
All
Workout Name:
280616
Description:
Front Squat 10x3 @ 78%
Back Squat 3x3 @ 75%
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees
Back Squat 3x3 @ 75%
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees
Performed by 7 athletes
Podium
Male RX:
5+0reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, June 27, 2016
Class:
All
Workout Name:
270616
Description:
Front Squat 3,2,1,1,1,1,1
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)
Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)
Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row
Performed by 6 athletes
Podium
Male RX:
3+26reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, June 23, 2016
Class:
All
Workout Name:
230616
Description:
Back Squat 3 x 10 sets @ 75%
Death by kipping HSPU (reps do not have to be unbroken)
7 RFT
7 hang squat cleans 135/95
7 bar facing burpees
7 C2B pull ups
Death by kipping HSPU (reps do not have to be unbroken)
7 RFT
7 hang squat cleans 135/95
7 bar facing burpees
7 C2B pull ups
Performed by 3 athletes
Podium
Male RX:
13:02
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, June 22, 2016
Class:
All
Workout Name:
220616
Description:
Pwr snatch + OHS 2+2 x 5 sets
Front Squat 75% 3x10 sets
5RFT
21 wall balls
15 cal row
9 T2B
Rest as needed
50-40-30-20-10 calorie row- 1 min rest btw sets
Front Squat 75% 3x10 sets
5RFT
21 wall balls
15 cal row
9 T2B
Rest as needed
50-40-30-20-10 calorie row- 1 min rest btw sets
Performed by 4 athletes
Podium
Male RX:
11:08
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, June 21, 2016
Class:
All
Workout Name:
210616
Description:
CJ, work up to 80% 1 x 5 sets
Back squat 3,2,1,1,1,1,1
Running Clock
At 0:00 30 snatches 135/95
At 6:00 30 CJ 135/95
At 12:00 30 thrusters 135/95
Back squat 3,2,1,1,1,1,1
Running Clock
At 0:00 30 snatches 135/95
At 6:00 30 CJ 135/95
At 12:00 30 thrusters 135/95
Performed by 2 athletes
Podium
Male RX:
4:52
Female RX:
Male Scaled:
Female Scaled:
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Monday, June 20, 2016
Class:
All
Workout Name:
200616
Description:
Snatch: work up to 80% 1 x 5 sets
6-5-4-3-2-1
ring muscle ups
front squat 205/145
Cindy
AMRAP 20
5 pull ups
10 push ups
15 air squats
6-5-4-3-2-1
ring muscle ups
front squat 205/145
Cindy
AMRAP 20
5 pull ups
10 push ups
15 air squats
Performed by 1 athlete
Podium
Male RX:
21+0reps
Female RX:
Male Scaled:
Female Scaled:
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