Conditioning Work for Thursday!
THURSDAY Conditioning Part 1 EMOM for 12 Minutes: • Minute 1: 10-14 Burpees • Minute 2: 10-14 Kipping or Butterfly Pull-ups
Part 2 Every 5 Minutes for 15 Minutes: • Run 200 meters • 15/12 Calorie Row • 10/8 Calorie Airdyne
Kipping Pull-ups
Back Squats & Conditioning for Midweek!
Plus, we have our free Obstacle Course Racing intro class at 8pm.
Full schedule with OCR coach Sarah will begin next week.
WEDNESDAY Strength Back Squat [Video] Complete 10-8-6-4-2 Reps of Back Squat. Chose starting weight and build as you go.
Conditioning With a 16 Minute Time Cap: 50 Wall Ball (#30/20) 40 Box Jumps (24"/20") 30 Burpees 20 Power Cleans (#135/95) 10 Man Makers (#35/25)
Back Squat
Snatch work and more for Tuesday!
Sign up for the Granite Games!
GraniteGames.com
Why not? Rx and Scaled options of online competition available.
TUESDAY Strength Snatch [Video] Complete 8 sets of 1 Pause Snatch. Below the knee. Full squat. Choose your own weight based on how you feel.
Conditioning With a 20 Minute Time Cap: Run 800 meters 21 Power Snatches (#75/55) Run 600 meters 15 Power Snatches Run 400 meters 9 Power Snatches Run 200 meters
Pause Snatch
Conditioning and more for Monday!
Sign up for the Granite Games!
GraniteGames.com
Why not? Rx and Scaled options of online competition available.
MONDAY Conditioning AMRAP in 12 Minutes: • 10 Hang Squat Cleans (#135/95) • 10 Reverse Barbell Lunges (#135/95) • 20 Chest to Bar Pull-ups
Strength Bench Press [Video] Bent Over Row [Video]
4 Supersets Of: • 10 Bench Press • 10 Single Arm Dumbbell Rows
Take 15-20 minutes to complete the 4 sets. Choose your own weight based on how you feel.
Single Arm DB Rows
Sunday Funday!
SUNDAY Partner Workout AMRAP in 16 Minutes: • 30 Wall Ball Shots • 30 Pull-ups • 30 Russian Kettlebell Swings • Run 400 meters
Rest 2 Minutes
Team Sled Push Ohio Street (Groups of 3-4)
* Partners choose weight and split reps how they choose. Run together.
Saturday Partner WOD!
SATURDAY Partner Workout Take 10 minutes to find a heavy 1rep Thruster. Total weight between partners.
Then immediately...
AMRAP in 20 Minutes: • 12/8 Calorie Bike • 12/8 Calorie Row • 12 Thrusters (#75/55)
* Partners alternate rounds.
Thrusters
Back Squats & Conditioning for Friday!
FRIDAY Strength Back Squat [Video] Complete 12-9-6-3 Reps of Back Squat. Chose starting weight and build as you go.
Conditioning For Time: 42-30-18 Reps Of: Wall Ball Shots (#20/14) 21-15-9 Reps Of: Toes to Bar
Back Squat
Strength Work & Conditioning for Thursday!
THURSDAY Strength Bench Press [Video] Strict Pull-ups [Video]
5 Supersets Of: • 5 Dumbbell Bench Press • 5 Strict Pull-ups
Take 15-20 minutes to complete the 5 sets. Choose your own weight based on how you feel.
Conditioning 3 Rounds For Time: • 20 Box Jumps (24"/20") • Run 400 meters • 20 Kettlebell Swings (#55/35)
Bench Press
Snatch Work and Conditioning and for Midweek!
WEDNESDAY Strength Power Snatch [Video] Squat Snatch [Video]
Complete 6 sets of 1 Power Snatch + 1 Squat Snatch. Technique comes first. Choose weight and build as you go.
Conditioning 4 Rounds Of: • 1 Minute of Calorie Row • 1 Minute of Power Snatch (#75/55) • 1 Minute of Burpees • 1 Minute of Rest
The Snatch
Conditioning and more Conditioning for Tuesday!
TUESDAY Conditioning AMRAP in 12 Minutes: • 3 Rounds of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Air Squats) • 6 Hang Power Clean & Push Jerks (#135/95)
Rest 5 Minutes
8 Rounds Of: • Sprint 200 meters • Rest 2 minutes
Hang Power Clean
