Saturday November 16, 2019

IM30

4 rounds

1 min db snatches

1 min box jump overs

1 min jump rope

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PARTNER

20-18-16-14-12-10-8-6-4-2

Cal ski

30 air squats

20-18-16-14-12-10-8-6-4-2

Cal row

20 kB swings 53/35

20-18-…

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11152019

Warm up:

3×500 m row+15 ring rows+5/5 kB windmills+5/5 single arm-same side overhead lunge

A. 7×2 power snatch(not touch n go)

B. 5×2 snatch grip push press

C. Class

Friday November 15, 2019

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Strength/Skill:
4 sets
15 weighted glute bridge ups
10 double kB deadlifts

Partner Workout:
20 min AMRAP*
100 cal bike
50 dumbbell power cleans 50’s/35’s
30 db thrusters 50’s/35’s

Thursday November 14, 2019

IM60 

This workout is a strength based interval workout. It will increase your overall fitness and build strength! This workout will be available during EVERY class time along with the regularly scheduled class. SOOO, you can choose what workout you want to do.

Every :90 for 7 rounds

5 narrow grip bench press 185/115*

10 cal row

w/remaining time Amrap Alternating DB Snatch 50/35

*weight can be increased or decreased as long as 5 reps are performed unbro…

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Wednesday November 13, 2019

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Skill: every 3 minutes x 12 minutes

4x

10 underhand barbell row

15 kettlebell swings

Workout: 16 min AMRAP*

200 m run

15 plate pushups*

10 plate ground to overhead 45/35

*feet on 45/35 lb plate

IM30

15 min amrap

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