STRENGTH E2MOM x 14 MINUTES* 1 or 2 Power Clean & Jerks *Start light and build to workout weight BENCHMARK WORKOUT “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure […]
STRENGTH BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. WORKOUT 3 ROUNDS FOR TIME 25 DB Front Squats (50/35) 15 Chest to Bar Pull-Ups 10 DB Up-Down
Reduced schedule today-check Zenplanner for class times BENCHMARK WORKOUT “BOGO” AMRAP x 20 MINUTES 400m Run 10 Hang Power Cleans (135/95) 50 Double Unders 200m Run 5 Hang Power Cleans 25 Double Unders
9:00 am class only today! BENCHMARK WORKOUT “TRYPTOPHAN” 7 ROUNDS FOR TIME* 11 Handstand Push-Ups or HR Push-Ups 26 Wall Balls (20/14) 20/15 Cal Bike *Weight Vest is optional. Happy Thanksgiving!
STRENGTH DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. WORKOUT EMOM x 15 MINUTES MIN 1 – :45 Max “”Deadstop” Sumo Deadlifts (185/135) MIN 2 – :45 Max Sit-Ups MIN 3 – :45 Max Cal Row
STRENGTH STRICT PRESS 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 6-8. WORKOUT 3 ROUNDS FOR TIME 10 Push Press (135/95) 20 Box Jumps (24/20) 200m Plate Run (45/25)* *Hold the plate any way during the run
STRENGTH BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. WORKOUT 2 SETS 15-12-9 Front Squat (115/75) Burpee Pull-Up -Rest 1:00 b/t Sets-
STRENGTH BACK SQUAT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. WORKOUT AMRAP x 10 MINUTES 20 Alt. Pistol Squats or 40 Air Squats 6 Ring Muscle-Ups* *Option for 12 Chest to Bar Pull-Ups
STRENGTH STRICT PRESS 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…..no more than 6-8. WORKOUT FOR TIME 21-15-12-15-21 Push Press (115/75) Box Jump-Overs (20)* *Both feet must come to the top of the box before coming down.
SKILL 5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean WORKOUT AMRAP x 5 MINUTES 7 Hang Squat Cleans (135/95) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 5 Hang Squat Cleans (155/105) 100m Run -Rest 1:00- AMRAP x 5 MINUTES Max […]
WORKOUT FOR TIME* 2 ROUNDS 40/30 Cal Row 30 Back Rack Lunge (95/65) 30 Sit-Ups Immediately Into… 2 ROUNDS 20/15 Cal Row 20 Back Rack Lunge 20 Sit-Ups
STRENGTH DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. WORKOUT 3 SETS FOR QUALITY 12/12 Staggered Stance DB Deadlift (Athlete Choice) 10/10 DB Bulgarian Split Squats 8/8 Slow Single Leg DB RDL :30 Max Single DB Curls -Rest […]