Saturday, April 27, 2019

A.  2,400 Meter Row

Meters 0-200 - 2K Pace + 15 Seconds

Meters 201-400 - 2K Pace + 10 Seconds

Meters 401-600 - 2K Pace + 5 Seconds

If you have not completed your 2k row time trial, complete this during this time.

B. 3 Rounds:

1:00 - Max Box Jump overs (24"/20")

1:00 - Power Cleans (155/105)

1:00 - Rest

1:00 - Burpees over Hurdle

1:00 - Assault Bike Calories

1:00 - Rest

Olympic weightlifting 4-26

A. Every 2min x5 sets:

Squat clean + front squat

1+5, 2+4, 3+3, 4+2, 5+1

B. Every 2min x5 sets:

3 power cleans 

1 pausing jerk

2 jerks *choice

C. Build to a heavy clean and jerk for the day

Saturday, April 20, 2019

A.  For Time:
2,000m Row

-rest to 15:00 on the clock

B.  3 rounds for time of:
10 Power Clean & Jerk
10 Burpees Over Bar

Olympic Weightlifting week of 190415

A.  EMOMx7
Hang Power Snatch + Hang Squat Snatch
*technique and speed focus

B.  Build to a heavy snatch/power snatch in 5-7 sets.

C.  Using 70-80% of B:
 20 reps for time

Saturday April 13, 2019

@0:00
A. For time:
10 burpees over rower
15cal row
20 shoulder to overhead 95/65
15cal row
10 burpees over rower

@10:00
400m Run buy in, then AMRAP until clock hits 5:00:
10 hang power cleans 115/75
10 box jumps

@20:00
For time
30 box step-ups (24/20”)
30 deadlifts 135/95

Olympic Weightlifting week of 190408

A. Power clean + front squat
On the 90seconds x5 sets:
1+5, 2+4, 3+3, 4+2, 5+1
Building in weight. Power cleans are not touch n go.

B. Push press + jerk
On the 90seconds x7 sets 2+1

C. Squat clean cluster
On the 90seconds x5 sets:
1.1.1 rest ~10sec b/w reps

Saturday, April 6th 2019

For time:
40 squat clean thrusters 115/85
40 bar facing burpees

Every 2min: 1-2 rope climb or 2-3 wall climbs