Friday 12.15.17

AMRAP in 20 minutes:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

*Playing around with the higher skill movements we learned in yesterday’s skill day. No matter what skill level you are there will be an option that will allow you to get a similar stimulus. If performing this version of the workout, you should be able to perform each station in 1 set, or 2 sets maximum.

Wednesday 12.13.17

Push Press-
Heavy for Day

followed by…

“Eikcaj”
30 Pull-ups
50 Thrusters (35/45)
1,000 Meter Row

*Starting today off by building to a heavy Push Press. “Heavy” means that it should be challenging but still prioritizing sound movement. This is the only time this week we are going heavy, so the majority time on teaching points will be spent on the Push Press especially since we covered rowing extensively last week during the 2k.

Following the weightlifting piece, we will be performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that you could complete in no more than 3 sets.

Monday 12.11.17

Teams of 2 – AMRAP 20:
7 Kettlebell Swings (24/32kg)
20 Double Unders
7 Box Jump Overs

*In this team workout, partners will complete a full round of 7 Kettlebell Swings, 20 Double Unders, and 7 Box Jump Overs. Once completed, the next partner can begin their round. Weight on the Kettlebell should be challenging, but something that you can complete unbroken on every round.

Wednesday 12.6.17

Three Rounds:
10 Power Snatches (80/115)
20 Burpee Box Jump Overs
30 Wallballs (14/20)

*In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. You do not need to stand to full extension on the Burpee Box Jump Overs. Wall Balls should be able to be completed in 1-4 sets each round.

Tuesday 12.5.17

“Gwen”
15-12-9
Unbroken Clean and Jerks

*“Gwen” is a fun and different benchmark workout in that you get to choose your weight on the barbell. Not only does this workout test strength and power, but also conditioning. Weight should be something that you can ‘touch and go’ for 15-20 repetitions. This means that there is no pause or re-gripping at any point on the ground. You may pause briefly in the front rack before bringing the bar back down to the hips. If you are on the fence about 2 weights, going on the lighter side is the better option in order for you to get a score for the day.