Friday’s Workout 8/31

Press: pick your workout
strict press
push press
push jerk
split jerk
For 10,5,3 or 1 rep max

2 rounds
800m run*
rest 2min

*score for run is the total time on the clock after your second run

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point”

Thursday’s Workout 8/30

Clean Complex (5 sets)
1 clean high pull
1 power clean
1 clean
after each set run/row or bike 200m
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Wednesday’s Workout 8/29

Deadlift
sumo or conv
3-3-3-3

3 rounds
10 kb swings 50#/35#
10 burpees

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point”

Tuesday’s Workout 8/28

Squat:
Pick your workout.
Option (1) 10-10-10-10
Option (2) 3-3-3-3
Option (3) 3-2-1-1

Buns and Guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point”

Monday’s Workout 8/27

snatch complex (5 sets)
1 snatch
1hang snatch below knee
1hang snatch above knee
after each set run/row/bike 200m
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point”

Friday’s Workout 8/24

shoulder press
in 15 min establish a 1 rep max press

4 rounds
200m run
2 rope climbs

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Thursday’s Workout 8/23

chipper
30 push press (no rack) 135/95#
30 t2b
30 box jump 20″
30 kettlebell swings 50/35#
30 walking lunge steps
800m run

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Wednesday’s Workout 8/22

Romanian Deadlift
5-5-5

4-5 rounds
3 muscle snatch (ahap)
400m run (note *time)
rest

*slowest time is score

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Tuesday’s Workout 8/21

z-press
10-10-10

Amrap in 7 min
10 thrusters 95/65#
10 burpees

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Monday’s Workout 8/20

hang cleans
2-2-2-2

3 rounds
10 kb swings 50/35#
10 box jumps 20″
100m run

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min