We plan on having classes on Monday. Please use caution when traveling to and from the gym.
RP: Light Training Day
Essentials:
A.
7 Sets
3 Hang Squat Clean + 3 Front Squat
Empty barbell
On the 2min Marks or ADAPT
B.
Yearly Benchmark
“Assessment WOD”
8min AMRAP
Row x 500 meters
-Then-
As Many Rounds of:
Kettlebell Swings x 10 reps
Burpee x 5 reps
Fitness:
A.
7 Sets
Squat Clean
Set 1: 75% x 3 reps
Set 2: 80% x 2 reps
Set 3/4/5: 85% x 1 rep
Set 6: 80% x 2 reps
Set 7: 75% x 3 reps
On the 2min Marks or ADAPT
B.
Yearly Benchmark
“Assessment WOD”
8min AMRAP
Row x 500 meters
-Then-
As Many Rounds of:
Kettlebell Swings x 10 reps 55/35
Burpee x 5 reps
Performance:
A.
7 Sets
Squat Clean
Set 1: 75% x 3 reps
Set 2: 80% x 2 reps
Set 3/4/5: 85% x 1 rep
Set 6: 80% x 2 reps
Set 7: 75% x 3 reps
On the 2min Marks or ADAPT
B.
Yearly Benchmark
“Assessment WOD”
8min AMRAP
Row x 500 meters
-Then-
As Many Rounds of:
Kettlebell Swings x 10 reps 55/35
Burpee x 5 reps
Competitor Session 2:
A.
4 Sets
Double KB Cossack Squat x 5 reps per leg
Double KB Step Up x 5 per Leg
Rest 2min
B.
3 Sets
Clean Lift Off to Thigh x 6 reps 90%
Rest 3min
C.
3 Sets
Front Squat x 30 reps 95/65
Rest 5min