Friday September 27, 2019

IM60

skill/strength:

4 sets

20 weighted step back lunges

20 banded(hip circle) side steps each way

(rest 2 min between sets)

Workout: Teams of 2

15 synchro burpees

100/80 cal bike

15 synchro burpees

100 pull ups

15 synchro burpees

100 below the knee hang power cleans 135/95

15 synchro burpees

20 minute cap

Thursday September 26, 2019

Although Thursday is typically rest day…

We may have saved the best workout for today! The IM60 workout will be offered at all class times today! You don’t have to choose!

IM60/IM30

Workout

24 min

0-12 min

30-20-10

Wall balls 20/14

Cal row

At 12 min

30-20-10

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Wednesday September 25, 2019

IM60

Conditioning/endurance

Rowing 3:30 on/3:30 off x 3 rounds

Workout

10 min AMRAP

15 alternating db snatch 50/35

10 hspu

IM30

15 min amrap

15 alt db snatch

5 pushups

5 knee push ups

Tuesday September 24, 2019

IM60 

Weightlifting: Practice the triples hang snatch for 15 minutes. Build up to something challenging. 

Workout:

Every 3 minutes x 15 min

15 KB swings 70/53

9 goblet squats 70/53

15 burpees *

*if burpees are a weakness try scaling the reps on the burpees to 8-10 reps.

IM30

Every 3 min x 15 min

12 goblet squats

12 kB swings

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Monday, September 23, 2019

“The best time to plant a tree was 20 years ago. The second best time is now.”

– Chinese Proverb

Yeah, we could’ve started working out 20 years ago… But many of us didn’t. So what should we do? Complain? No way. How about this? Just show up today.

#nevermissamonday

Strength:

3 back squats every 2 minutes for 18 min

Partner Workout: 15 min amrap

100 box jumps overs 24/20

100 deadlifts 185/125

100 ttb, ghd’s, or abmat sit-ups 

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