3.13.20

A. Warm Up

Coaches choice

B. Strength

EMOM x 8 minutes – Clean and Jerk

2 TnG Power Clean + 2 TnG Push Jerk

*increase load as you go but keep your reps sharp and TnG

-then-

Deadlift

3 reps @ 11X1 Tempo every 60 seconds x 8 sets

55% of 1RM


*Focus on pulling with speed off the floor


**Use overhand grip only. No Mixed Grip

***Banded with thinnest band for coaches challenge

C. Conditioning

“Mind Eraser”

20 minute AMRAP

7 Power Cleans 135/95

7 Burpees

200m run

0 views0 comments

Recent Posts

See All

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals