June 1st, 2016

A. Three sets of:
Ring Pull-ups w/5-second hold at top x 3 reps
Strict Ring Dips w/5-second hold at top and bottom x 3 reps

B. Three sets of:
Downward Dog Push-ups x 5-7 reps (use Parellettes and create a deficit if able)
Full Tuck Handstand Drill x 3-5 seconds

C. Three sets of:
PVC Pull Down to Hips x 10 reps
Bottom of Pistol Hold on Box x 15 seconds/leg

D. Five sets of:
Dual Kettlebell Overhead Walk x 25 Meters (as heavy as possible)
Rest as needed

E. Sorenson Hold; accumulate 3 minutes

+
Run 400 Meters @90-95%
Rest double your work time
x 4

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May 31st, 2016

*Easier week this week; please do not add extra work

A. Behind the Neck Snatch Push Press @70% of 1-RM Snatch x 5 x 3

B. Power Clean + Push Press
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 50%
*Set 3 – 2 reps @ 60%
*Set 4 – 2 reps @ 60%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 70%

C. Snatch Lift Off
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 80%
*Set 6 – 3 reps @ 80%

+
For time:
30-20-10
Assault Bike Calories
Handstand Walk (in meters)

*If you’re up for it, and it fits your schedule, you can hop in the on the class conditioning instead

Memorial Day 2016

Hope you all are having a fun and relaxing weekend.Β  Big congrats to James and Emma on their engagement!Β  Mazel Tov you two!

This week, we will be backing off a bit in intensity, and give your joints some good recovery, BUT FIRST…

Please join us at Full Range at 9am for our 4th Annual Memorial Day “Murph.”Β  It is a tough workout, but a lot of fun, and we hope you guys can make it.

Plus, we have like 10 weight vests.

 

May 28th, 2016

A. Three sets of:
Deadlift x 8-10 reps @ 60%
Rest as needed

B. Snatch Pull + Power Snatch off Blocks (from knee height)
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Sets 3-8 (6 sets) – 2 reps @ 70%

C. Every minute, on the minute, for 12 minutes:
Box Squats x 2 reps @63% of 1-RM Back Squat

D. Three sets of:
Bench Press x 5 reps
Rest as needed

+
45 Second Assaut Bike @70%
Rest 15 seconds
45 Second Row @80%
Rest 15 seconds
45 Second Run @90%
Rest 3 minutes
x 5 sets

May 27th, 2016

A. Three sets of:
Bottom of Dip Hold x 15-20 seconds
Weighted Support Hold on Rings x 10-15 seconds
Neutral Grip Chin Over Ring Hold x 10 seconds + Slow lowering
Rest as needed between movements

B. Accumulate 50 perfect Hollow Rocks and 50 perfect Arch Rocks

C. Push Press + Push Jerk
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%

D. Push Jerk + Split Jerk
1+1 @ 80% x 4 sets

E. Snatch from pause @knee;
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 50%
*Set 3 – 2 reps @ 60%
*Set 4 – 2 reps @ 60%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 80%
*Set 8 – 2 reps @ 80%

F. Front Squat
3 x 3 @ 80%

G. Clean Lift Off
*Set 1 – 3 reps @ 80% of 1-RM Clean
*Set 2 – 3 reps @ 90%
*Set 3 – 3 reps @ 100%
*Set 4 – 2 reps @ 110%
*Set 5 – 2 reps @ 120%

May 25th, 2016

A. Three sets of:
Front Body Line Drill w/ PVC x 20 seconds
Alternating Pistols x 8-12 reps (technique focus)

B. Three sets of:
Chest-to-Wall Handstand Hold x 40 seconds
Front-Racked Lateral Step Ups x 5/leg

+

6 minute amrap:
2/1 Kipping Muscle Ups (technique focus)
4 Lateral Box Jump Overs @30/24″
5 Deadlifts @185/125
7/5 Calories Assault Bike
+
Rest 3 minutes
+
6 Minute amrap:
3 Burpees
9 Kipping Ring Dips
12 Toes to Bar
15 Wall Balls (30/20 lb)
30 Double Unders

Finish with:
Two sets of:
Sorenson Hold x 40 seconds (weighted)
Ring Bicep Curls x 12-15 reps @2020

May 24th, 2016

A. Three sets of:
Behind the Neck Snatch Grip Push Press x 10 reps
Rest as needed
*Build from last week here

B. Power Clean w/ 2-second pause at the knee + Push Jerk
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 80%
*Set 7 – 1 rep @ 85%
*Set 8 – 1 rep @ 85%

C. Four sets of:
Snatch Grip Romanian Deadlift x 5 reps @ 100% of 1-RM Snatch
Rest as needed

+
15 Second Assault Bike Sprint
Rest 2 minutes
x 6-7