Take 14:00 to develop an 8 rep max.
At 16:00, 1:00 AMRAP at 50% of 8 rep max.
in time remaining, as many rounds as possible of:
2 bar or ring muscle ups or 4 ring under/overs
4 hand stand push ups
6 squat cleans (115/85)
*kick off every round with a 200m run and pick up where you left off each round in the 2/4/6 sequence
Week 1 of 5:
Take 5:00 to warm up with bar-light weight 5-5-5 snatch drop
Than take 13:00 to find your 8 rep max Overhead Squat
8 Arnold presses (45/35)
16 triangle hollow rocks
24 plate in and outs
Tomorrow, Labor Day: only 1 class, at 10:00am!
8:30am, 10:00am Prime Time
To be posted on the white board
“WE GOT THIS”
5 power cleans (135/95 or challenging weight close to rx’d)
24 double undersPartner A:
15 box step overs
Each time both of the above are completed, this equals 1 round. 18:00 AMRAP with partners switching roles each round
After warm up, take 5:00 to work on 1 of the following:
– rope climbs
– double unders
“GERRY”, A Hero WOD
18 wall ball shots
18 American kettlebell swings (55/35)
7 power cleans (135/95)
* This Friday 8/28 is the last Beer League of the season!! 6:45pm! If you haven’t participated in one, now is the time! If you haven’t stayed after a Friday class to see what Beer League is all about, stick around and cheer your teammates on! Or join in!
* Monday, 9/2 is Labor Day! Only 1 class will be held, at 10:00am.
* PLEASE do not forget to start making a habit of signing up for class on your zen planner app. This helps our coaches and your fellow classmates!
5:00 cardio of choice
20 slow half kneeling isometric hip flexor contractions (10r/10L)
10 down dog to pigeon with :05 hold
10 rollbacks to wide leg and reach up
1. First pull, pause and return
2. First, second, full shrug and return
3. muscle clean
4. hang power clean
first set as a group, 3 reps of each move with PVC. Then:
2 rounds of 5 reps each; weighted.
Athlete chooses weight for both sets.
5 reps of 5 second descent clean pulls, 0:00-8:00 clock Go Heavy! 0-8:00
Then warm up for 1RM of power cleans, 8:00-12:00
Develop 1RM of power clean, 12:00-23:00
Go down to 60% of 1RM 23:00-25:00.
@ 25:00, EMOTM: 1 power clean, 1 hang power clean, 1 static hold at hang to squat clean w/ :02 pause in the squat position for 5 rounds. 30:00 clock.
6:00am, 6:00pm, 7:10pm Prime Time
12:00 to develop a 6 rep thruster max. At 14:00, EMOTM for 4:00, 3 reps at 60% of 6 rep max. 18:00 clock.
10 hand release push-ups
20 kB swings**
4 rounds for time
Complete 7 3:00 rounds within a 21:00 clock of
21 sit ups
14 wall balls
descending reps of deadlifts at 60% of 1 rep max (7-6-5-4-3-2-1)
500m row x3
2:00 rest between sets
score= slowest round
6:00am, 6:00om, 7:10pm PrimeTime
4 X 5 : 40-60%
IT WAS WRITTEN
hand release pushups
toes to bar
Happy Good Friday!
power snatch 1-1-1-1
“Apple of My Eye”
EMOTM for 16:00
min 1. :30 handstand hold
min 2. :30 plank hold
min 3. 15 hollow rocks
min 4. burpee AMRAP