Category: Pre Workout / Skill
Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees & Checkout: 100 AbMat Sit-ups
Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load
15-12-9-6-3: Hang Power Cleans and Lateral Burpees
15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
Checkout: 100 AbMat Sit-ups
For time:
100 AbMat Sit-ups
Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees
Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load
15-12-9-6-3: Hang Power Cleans and Lateral Burpees
15-12-9-6-3 reps, for time of:
Hang Power Clean, 135/95 lbs
Lateral Burpee (Over Barbell)
Back Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 1-1-1-1-1 & 3 RFT: Back Squats, Double Unders and Ball Slams
Back Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Back Squats, Double Unders and Ball Slams
3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
BTWB
Lisa takes her rehab to another level with the Stone Slam. #noisecomplaint
Photo by @robcwilson
Max Effort Day: 1RM
Max Effort Day: 1RM
Record your best Clean & Jerk 1 Rep Max lift.
Round One: 20 Minutes to find a 1RM of Clean & Jerk, Snatch or Front Squat. Choose ONE lift. Must use mats.
Max Effort Day: 1RM & Max Effort Day: Pull-ups, Handstand Push-ups, Toes-to-bars, Wall Balls, Double Unders, Row, Run & Max Effort Day: Box Jump Max Height
Max Effort Day: 1RM Snatch, Clean & Jerk, or Front Squat
Round One: Max Effort Day (1RM)
20 Minutes to complete:
1RM
Clean & Jerk, Snatch or Front Squat
* Choose 1 lift
Max Effort Day: Pull-ups, Handstand Push-ups,
Toes-to-bars, Wall Balls, Double Unders, Row, Run
After 1RM choose a minimum of 3 exercises and shoot for a personal record.
Round Two: Max Effort Day (Choose minimum of 3):
Row 500m Max Effort
Run 400m Max Effort
Standing Box Jump Max Height
Pull-ups Max Reps
Double-Unders Max Reps
Toes-to-bar Max Reps
Wall Balls Max Reps
Handstand Push-ups Max Reps
Photo by @robcwilson
Today was something we haven’t done in a long time – max effort day! Finding your max lift or max unbroken set, or fastest time is a fun challenge that helps you find your limits and also push for a PR. We will do this again with the same lifts and a few different movements really soon. Lots of PR’s and new goals were set today, so get after your goats and practice them to be ready for the rematch!
I will also program the max height box jump again as there was some confusion in the early classes as to whether a step or moving start could count. The intent was that this was to be a standing static jump with no step to or moving/running start. That momentum shift is a large advantage to jumping for height. Next time it will be spelled out better.
CF Games 40-44 Men’s Masters Open Winner Banned and Disqualified
Push Press 3-3-3 & 4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps
4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps
4 rounds for time of:
Run 400m
9 Handstand Push Ups
12 Sumo Deadlift High Pulls (95#/65#)
15 Box Jumps (24″/20″)
Deadlift 3-3-3 & AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E, and Ring Dips
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E, and Ring Dips
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
BTWB
Photo by @robcwilson
Eva is excited! About things!
Snatch (Touch & Go) 2-2-2-2-2
Snatch (Touch & Go) 2-2-2-2-2
Squat Snatch (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.