28 min EMOM:
1. 50 Double Unders
2. 15 Burpees
3. 15/11 cal Assault Bike
4. 12 box jumps or box step overs
Teams of 2 Relay Style
30 Minutes to Complete
10 Rounds
50 Double Unders
25' Handstand Walk / 3 Wall Walks
THEN
10 Rounds
12 Hang Power Cleans 50/35 lbs
12 Toes to Bar
AMRAP HSPU / Push Press in remaining time
PowerLifting Session - 20 Minutes to Complete:
5x5 @60-65-70-75-80%
Deadlift
Bench Press
*Athletes should partner up and share barbell with someone close to their strength level. Spend 10 Minutes on Deadlift. 10 Minutes on Bench.
MetCon - AMRAP 8:
15 American Swings 24/16kg
15 Ring Dips / HR Push-ups
7:30am Broga Mobility
5:30pm Breathe Hard
For Time:
2000m Row
100 Double Unders
50 Burpee Box Jump Overs 24/20"
100 Double Unders
100/80 Calorie Assault Bike
100 Double Unders
35:00 Cap
Quads Like Mossman Week 5
22 Minutes - Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
Front Squat (if time) 3x5 @ 65-70-75%
MetCon - For Time:
50 DB Thrusters 50/35 lbs
*Every time you break, 5 Burpees Over DB
(8:00 Cap)
Inversion & Abs Skill EMOM 9
M1) Headstand Practice
M2) Wall Facing Handstand Hold
M3) Hollow HoldWork :35-:45 Each Minute
MetCon
10-9-8-7-6-5-4-3-2-1
Strict HSPU / DB Press
Strict Pull-ups / Ring Rows
15:00 Cap
Modified Schedule
7:30am - 9:30am - 12pm classes only
Moving Squats to Wednesday so everyone is in town
Post Independence Day Partner Workout
30 Minutes to Complete
Teams of 2 Relay Style
10 Rounds
10 DB Box Step Overs 50/35 lbs
50 Double Unders
THEN
10 Rounds
16 Alternating Leg Toes to Bar
16 Hand Release Push-ups
AMRAP Calorie Row or Bike in Remaining Time
Happy Independence Day!
We will Closed for the holiday. Have a wonderful day off celebrating America!
Helton
3 Rounds
800m Run
30 DB Squat Cleans 50/35#
30 Burpees
Clean & Jerks
15 Minutes
0:00-4:00 EMOM
Power Clean + Hang Clean + Push Jerk + Split Jerk @50-60%
4:00-15:00 Clean + Push Jerk
3@70% - 2@75% - 2@80% - 1@85% - 1@90%
MetCon
Power Vanta from Proving Grounds
21-15-9
Power Clean 115/75 lbs
Pushups
Then
21-15-9
shoulder to overhead
Lateral Jump Over Bar
12:00 Cap
Athletes should scale to a weight they can man or a woman handle to get close to finishing under the time cap
Thursday
7:30am Broga Mobility
5:30pm Breathe Hard
Warmup Run 1 Mile
Interval Work
Every 5:00 for 20:00
50 Double Unders
15/10 Cal Assault Bike
15 Burpee Box Jump Overs 24/20”
Perform each round as fast as possible
Note Each Round's Time
Snatches n Snacks
15 Minutes
0:00-4:00 EMOM
Power Snatch + Hang Snatch + Snatch Balance @50-60%
4:00-15:00 Full Snatch
5 @ 70% - 4 @ 75% - 3 @ 80% - 2 @ 85% - 1@90%
Heavy Singles by feel if time
MetCon
21-15-9
Power Snatch 115/75 lbs
Burpee Over Bar
10:00 Cap
Skill: Freestanding Headstand
Skill EMOM 9
M1) Headstand Practice
M2) Kickup to HS Practice
M3) 60 Double Unders
StrengthCon - EMOM 16
M1) 8-10 Strict HSPU / DB Press
M2) 5-10 Strict Toes to Bar / Leg Raises with SLOW controlled eccentric
M3) 8-10 Strict Ring Dips / Push-ups
M4) 8-10 Strict Pullups
Advanced Athletes wear weight vest or use DB to make Pull-ups & Dips Challenging
Quads Like Mossman Week 4
Back Squat
10 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%
Front Squat
3x5 60-65-70%
MetCon
30-20-10
DB Hang Forward Lunges 50/35#
Hand Release Push-ups
8:00 Cap
Pride Recovery
AMRAP 35
Bike 50/40 Calories
50 Russian Twists
Row 1000/800m
1:00 Plank
Join us for a Team Community Workout!
3 Position Squat Clean 1RM
15 Minutes to Find Heavy Unbroken
Clean From Floor + Below the Knee Clean + Above the Knee Clean
MetCon For total time
11-9-7-5-3 Unbroken Power Clean & Jerks 135/95 lbs
Rest as needed between sets.
But if you break on any set, perform 10 Burpees over barbell
10:00 Cap
Broga Mobility 7:30am
Breathe Hard 5:30pm
Flight Simulator Unbroken Double Under Challenge
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Every 3:00 stop and do 5 Burpees + 20 V Ups
To finish the workout Rx, athletes must perform each individual set of reps unbroken.
Scaled athletes may use the session to practice or just do 2x Single Unders
Athletes unable to jump, AMRAP Row - still stop for burpees & v ups
Snatch Day
Movement Primer 5:00 EMOM
Power Snatch + Hang Snatch + Snatch Balance
Use 50% Snatch 1RM
Full Snatch Consistency Session
20 Minutes to Complete
10@70% 8@75% 6@80% 4@85% 2@90%
Heavy Singles by Feel if Time
Yes, these are all SQUAT snatches 😁
Tuesday
Skill: Kickup to Handstand
Skill EMOM 9
M1) Kickup to Handstand - advanced athletes practice alternating legs
M2) Handstand Hold
M3) Hollow Hold
Work/Hold :35-45 each minute
MetCon
EMOM 15
M1) 8-12 HSPU / Push Press
M2) 8-12 Chest to Bar Pullups
M3) 50-60 Double Unders