Tue April 26, 2016
1. FREE Rowing seminar with Michelle Robbins on Saturday 4/30 at 10am (see "event" in the Members Only group on Facebook)
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. EMOM x 12 min (alternating):
5 Hang Power Cleans @ 65-70% max
5 Push Jerks / Push Press
Rest 4 min (till 16:00)
B. EMOM x 12 min (alternating):
Burpees x 8-10 reps
Wall-Balls x 8-10 reps (ADV: 30/20# WB)
Rest 4 min (till 32:00)
C. AMRAP 8 min:
40 TTB / KTE
40 Kipping HSPU
Mon April 25, 2016
1. FREE Rowing seminar with Michelle Robbins on Saturday 4/30 at 10am (see "event" in the Members Only group on Facebook)
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. 3-Position Snatch (High Hang, Low Hang, Below Knee)
10 min to work to heavy weight
(scale as 3-position POWER snatch if needed)
B. EMOM x 15 min (alternating movements):
Min 1: 3-Position Snatch @ 75-80% of weight from part A
Min 2: Strict Pull-ups (choose number unbroken)
Min 3: Strict Dips / Push-ups (choose number unbroken)
C. AMRAP 7 min:
9 Back Squats (from ground - 95/65, ADV 135/95)
9 Pull-ups (ADV: 4 PU + 3 CTB PU + 2 Bar MU)
Sat April 23, 2016
A. Practice “Knee jumps” and find highest height to land successful rep
B. Run 1 mile FOR TIME
Option #1 (mile loop)
Start at SDA front door on Garnet side. Run up Garnet to Fanuel. Over to Hornblend. Down Hornblend to Bayard. And then right on Bayard to Garnet and back up Garnet to SDA front door
Option #2 – Run 400m loop x 4
Rest as needed (approx. 10 minutes)
C. 50 Burpee Box Jumps FOR TIME (24/20’’)
***Stand up all the way on each Box Jump
Fri April 22, 2016
A. Work to challenging weight for complex:
1 Clean Pull
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
Scaling:
1 Hang Clean Pull
1 Hang POWER clean + 1 Front Squat
1 Hang SQUAT clean
B. Alternate Movements x 4 sets each:
Front Squats – 75% x 3, 81% x 3, 84% x 3, 87% x 3
Snatch-Grip Bent-Over Row – 4 sets of 12-15 reps @ 65% snatch
***Other than grip-width, nothing else changes from standard BO BB Row form
C. EMOM x 8 min for MAX REPS:
The top of every minute starts with 5 Thrusters (95/65, ADV 135/95)
In remaining time in minute, accumulate MAX REPS of:
Toes to Bar / Knees to Elbows (ADV Ring Muscle-ups)
Score is TOTAL REPS of TTB/KTE or Muscle-ups
