091718-092118

Monday 091718

Barbell Gymnastics

5 Sets

1 Power Clean

2 Hang Power Clean

3 Jerks

Rest 1:30 Between Sets

Workout

For Time

5 Clean and Jerks (135/95)

200m Run

10 Clean and Jerks (135/95)

400m Run

20 Clean and Jerks (135/95)

(18:00 Hard Cap)

Tuesday 091818

Back Squat

Build to a 5 Rep Back Squat

Workout

AMRAP X 12

7 DB Front Squats (50/35)

7 Box Jumps

*3 Burpees at the top of every minute including 0:00

Wednesday 091918

Workout

50-40-30-20-10

KB Swings (53/35)

Mountain Climbers

20/15 Cal Row at the end of each round

Mountain Climbers counted 1L/1R=1 Rep

Cash Out Stretching out as a class

Thursday 092018

Gymnastics Work

On a 12:00 Clock

Skill & Prep Work for Gymnastics

Workout

EMOM X 21

Min 1 - 2-8 Reps of Gymnastics work

Min 2 - 18/15 Cal Row or 15/12 Cal Bike

Min 3 - :50 any static hold

*Gymnastics work should be 3-8 Reps of a gymnastics skill to help build volume or exposure to a movement

*Athletes choice on static hold in third minute... Plank, Side Plank, hollow hold, wall sit, air squat, handstand, Chin up/Pull Up, Heavy Front Rack, Heavy Suitcase, etc.

Friday 092118

Workout

TWO GIRLS

I. Karen

150 Wall Balls (20/14)

Rest 3:00

II. Isabel

30 Power Snatches (135/95)

8:00 Time Cap on each workout