Fri June 24, 2016
Cass Clash Partner Competition coming up on Saturday July 2nd! It's less than 2 weeks away!
Deadline to register your team is June 27th
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Alternate Movements x 5 sets each:
***Try to slightly increase difficulty on final set of 5 from last week’s number
Strict Pull-ups – 5 x 5 (increase load on each set to a tough set of 5)
Strict Dips – 5 x 5 (increase load on each set to a tough set of 5)
B. 3 Rounds (10 min cap):
10 Push Jerks (110/75, ADV 155/105)
15 TTB
Rest till 10:00 min mark
2 Rounds (10 min cap):
24 Pull-ups (ADV 16 CTB Pull-ups + 8 Bar MU)
24 Wall-Balls (20/14# to 10/9 ft)
Rest till 20:00 mark
75 Push-ups For Time (5 min cap)
***Score is TOTAL REST ACCUMULATED OVER ALL THREE WORKOUTS
Example – Finish first workout at 6 min, Second Workout at 6 min, and third workout at 3 min. That means you accumulated 4+4+2 = 10 min of rest
Thur June 23, 2016
A. 3 Rounds for “quality”
20 Hollow Rocks
15 Hip Extensions
10 Hip Thrusts (add weight)
https://www.youtube.com/watch?v=sQcHgXOl9yo
B. Compete AGAINST your partner:
In 5 minutes:
one partner Rows or Assault Bike for Max CALORIES
one partner completes DB Snatches (alternating arms each rep)
Rest 3 min
Then switch roles for 5 minutes.
Your score is total calories + total reps of DB Snatches
REST 5 MINUTES
C. Compete AGAINST your partner:
In 3 minutes:
one partner completes max “30-foot shuttle Runs” (touch ground at turnaround)
one partner completes Abmat Sit-ups
Rest 2 min
Then switch roles for 3 minutes
Your score is total shuttle runs + total sit-ups
A. From Rack, work to challenging weight for complex:
1 Snatch Balance + 2 OHS
For complex (below) start by performing a number of sets/reps with an empty bar, getting a feel for the flow of the movements, and how each movement leads into the next one.
B. Work SLOWLY up to challenging weight for BIG SNATCH complex:
See Jenn Ryan Demo the big complex in video below. Note the deliberate and controlled focus she puts into each rep throughout...
https://www.youtube.com/watch?v=b7cf5xla8WM
Snatch Deadlift
Hang Snatch HIGH PULL
Snatch Grip RDL
Snatch-Grip Bent-over Row
Hang Power Snatch
Hang Squat snatch
2 Snatch Balance
2 OHS
C. Spend time on Squat Snatch reps from whatever position you feel you need the most work:
***Complete one rep at a time, focusing exclusively on proper positioning in each portion of the movement
Start position options:
High hang (hip)
Mid thigh
Below knee
Ground
Wed June 22, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's less than 2 weeks away!
Deadline to register your team is June 27th (one week away)
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Work to challenging weight for the day for complex:
1 Clean Pull
1 Clean HIGH Pull
1 Power Clean
1 Squat Clean
***Then drop weight to 80-85% of top weight, and perform 2 more sets of the complex
Scale as:
All movements performed from Hang position
B. 1&1/4 Front Squats – Work quickly up to challenging triple
***Try to hit it with same load used for the double, two weeks ago
C. AMRAP 14 min:
30 Burpee Box Jumps (24/20’’)
30 Deadlifts (135/95, ADV 175/115)
30 Pistols (alternating legs) (scale: split squats or pole pistol)
30 Hang Power Cleans (135/95, ADV 175/115)
30 Pistols (alternating legs)
30 Deadlifts (135/95, ADV 175/115)
30 Burpee Box Jumps (24/20’’)
Tue June 21, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's less than 2 weeks away!
Deadline to register your team is June 27th (one week away)
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Strict Chin-ups (underhand grip) or Ring Pull-ups – EMOM x 8 min
(choose number to complete each minute)
***If unable to perform, scale to “chin-over-bar hold + negative”
ADVANCED:
Muscle-ups (kipping) – EMOM x 8 min (choose number to complete unbroken each minute)
B. EMOM x 15 min (alternating movements):
Min 1: 5-8 reps Strict HSPU unbroken
Min 2: 5-10 reps Kipping/Butterfly Pull-ups (ADV 1 Legless Rope Climb)
Min 3: 5-8 High Jumps (attempt to touch a specific object/height with each jump)
***The higher/harder the jump, the lower the reps
C. AMRAP 10 min of Hero Workout “Nate”
2 Muscle-ups (scale: 2 Burpee Pull-ups)
4 Kipping HSPU
8 KBS (70/53#)
