In Teams of 2:
Build to a 1RM Hang Power Snatch in 8 Minutes.
*At 8 minutes go immediately into Metcon.
Metcon
Teams of 2
@ 8:00
80/60 Cal. Row
30 Syncro Bar Facing Burpees
@ 16:00
80/60 Cal. Ski
30 Syncro BFB
@24:00
80/60 Cal. Echo Bike
30 Syncro BFB
* 7 min Time Cap each workout, Split calories up as needed*
Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!?
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls
No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.
Score is the final push press weight. BUT… You can only put your score in if you finished all the above EMOMs 🙂
at the 28min. Mark….
5 Rounds:
20sec. of Max HSPU’s
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest
If you have ever done an old school workout called “JT” then you know who hard this is AND how sore you will be tomorrow! Seems so simple and it is… But man is it SPICY!
If you need to scale HSPU’s today you can choose one of these:
1) L-Sit DB Press
2) Lateral DB Raises since today is mostly shoulder intensive.
RX+ is for people who do ring dips today.
0-4min.)
400m Run
10 Unbroken Bench Press
Max Pull-Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that’s fine, but try and get them all in a row!
*I will put a separate score box below for the pull-up or muscle up (RX+ option) score
Metcon (AMRAP – Reps)
Out your number of pull-ups you got total here from the above workout.
If you choose to do RX+ then put your total number of muscle ups here. Put ring or bar in the comments 🙂
Out your number of pull-ups you got total here from the above workout.
If you choose to do RX+ then put your total number of muscle ups here. Put ring or bar in the comments 🙂
At the 25min. Mark….
1min. of Max Renegade Rows
1min. of Max Push-Ups holding DBs
1min. of Max Single DB Bicep Curls
1min. of Max Single DB Skull Crushers
1min. of REST
1min. of Max Single DB Skull Crushers
1min. of Max Single DB Bicep Curls
1min. of Max Push-Ups holding DBs
1min. of Max Renegade Rows
This is going to be extremely spicy 🌶 !
Recommended Weights:
Men: 25-45s
Women: 15-25s
“Death By…. ”
Every 2 minutes until you can no longer finish…
8 Calorie Echo Bike
8 Wall Balls (20/14lb.)
1 Ground To Overhead (115/75lbs.)
Round 2: 2 Ground To Overhead
Round 3: 3 Ground To Overhead
Round 4: 4 Ground To Overhead
… And so on…
*CLOCK STOPS AT 20MIN.
**You may clean and jerk or snatch! Up to you. You may also switch at any time.
**CAN ANYONE MAKE IT ALL THE WAY TO 10 AND FINISH IT!?
I want everyone to go the whole 20min. So, if you can not finish as written, then just get as far as you can and then keep repeating that number until the end. For example, if you can only make it to 5, then just get there and stay there.
Score is the round you finished!
RX+ Men: 135lb. Clean and Jerk
RX+ Women: 95lb. Clean and Jerk
At the 25min. mark, complete the workout below…
15 Rounds For Time:
1 Double DB Hang Power Clean 50s/35s
2 Double DB Snatches
3 Double DB Push Press
4 Burpees
Time CAP: 12min.
For the next 2 weeks, we will being doing a “Bridge Cycle.” The purpose of this is to break up the stress of shooting for MAX efforts and boost training morale. During this time you can expect to see some fun conditioning pieces mixed with a little bit of traditional bodybuilding movements. We did a similar “Bridge” 3 months back and the feedback was overwhelming positive. I hope you all enjoy this little change up in the program 🙂
4 Total Sets:
(0-2min.)
5-6 Back Lunges on each leg
(2-4min.)
35/28 Cal Row
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
8min. AMRAP:
6 DB Goblet Squats (70/50lb.)
12 Sit-Ups
During this time we have converted all of our classes online.
For information on our online program, please fill out an info request form
and one of our team members will contact you!
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