Wednesday April 10, 2019

IM60

Split Jerk
5×5

Workout
24 minutes (finish each one as fast as possible and rest for the remainder of time)
0-8 minutes
20 power snatches 135/95
35 toes to bar
20 Russian twists 20/14

8-16 min
20 Clean and jerks 135/95
35 toes to bar
20 Russian twists 20/14

16-24
20 thrusters 135/95
35 toes to bar
20 Russian twists 20/14

IM30
20 min AMRAP*
16 short box jumps(lateral for a challenge )
12 mountain climbers
8 ring rows

*partner if you like. Switch every full round. While resting sit on the Assault bike
If solo, just keep working.

Tuesday April 9, 2019

There is a lot of fitness programmed at the gym today. Check the schedule so you hit the right class!

IM60
4×10 Split Squat
Use a Barbell and get a little
Heavier. Don’t think of this as accessory work. Think of it as strength work, butt stuff and back rehab.

Workout
9-15-21-15-9
KB Swing 53/35
Goblet Squat
Burpee

IM30
16 min AMRAP
30 dB squats
30 dB hang clean and jerks
E2M 20’ bear crawl

IMRECOVERY

2 min Seated forward fold

2 min Iron Cross right side

2 min supine pigeon right side

1 min cross shin right side

1 mi…

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Monday April 8, 2019

IM60

Every 10 minutes for 40 min

40/30 cal row

400 m run

40/30 push ups (feet or knees elevated on plate)

 

Accessory 

4 sets

up to 25 hollow rocks*

10 kb windmills each side

*should be unbroken

 

Thursday April 4, 2019

IM60

Skill: 20 Minutes

Find a 5 rep max deadlift and a 3 rep max thruster.

For an added challenge build up in weight on both elements using only 1 barbell. If you are one of the athletes participating in the qualifier then make sure to read the instructions on thenorcalclassic.com

Workout: 20 minutes

I go: you go

14 plate ground to overhead 45/35

10 box jump overs 24/20

6 narrow grip push ups

*non-working partner recovers/active rest on assault bike. For a tougher workout set a faster pace on the bike

IM30

Workout: 20 minutes

I go: you go

14 plate ground to overhead 45/35

10 box jump overs 24/20

6 n…

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Wednesday April 2, 2019

IM60

Partner Workout

Part A: 10 min max meter row (share however you like)

rest 3 minutes

7 min AMRAP

5-4-3-2-1

squat clean 225/155 (scaled: 135/95)

muscle up (scaled jumping ring muscle up)*

*during muscle ups non working athlete needs to hold a front rack.

Accessory: 3 sets

7 rear delt raises

7 lateral raises

7 front raises

7 strict press

IM30

15 min AMRAP

15 shoulder to ovhd *

15 step back lunges *

30 flutter kicks

*add weight to these movements if you’re up to it. Dumbbells are a great option.