2.28.20 “Fight Gone Bad”

A. Warm Up

12 minute EMOM

1st – 35-45 second bike or row

2nd – 5/arm Single Arm DB Clean and Jerk

3rd – 3/arm DB Windmill

4th – 15 Banded Hamstring Curls @ 10X1 Tempo

*use same DB for C&J and Windmill

B. Strength

EMOM x 10mins – Clean and Jerk

Odd – 1 Slow Pull Power Clean + 1 Power Clean + 1 Hang Power Clean

Even – 1 Push Jerk + 1 Pause Power Jerk + 1 Split Jerk

*Ok to increase load as you go on these complexes

-then-

Clean Grip Deadlift

TnG Reps using Hook Grip 4,3,3;

*building from last week

C. Conditioning

“Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes

1 minute Wall Ball Shots 20/14

1 minute Sumo Deadlift High-Pulls 75/55

1 minute Box Jumps 20″

1 minute Push Press 75/55

1 minute Row for calories

1 minute Rest

Recent Posts

See All

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl

10.20.21

A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo

10.19.21

A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C