Wearing a weight vest (20/14lb),
10 rounds for time of:
100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
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My favorite Saturday format! These “you go, I go” styles really push everyone to go way harder than normal! On this particular workout, you are doing 20 rounds each on the first section, then 10 rounds each on the second section. For the weights, I tried to make it an easy add on after the thrusters. So… If you RX the workout, you will add (2) 45s on each side for the men and (2) 35s on each side for the women. That should be a solid weight for most of you to do for sets of 2 and it should also help changes weights be as quick as possible!
“I Go, You Go Style”
40 Rounds:
3 Thrusters (95/65lbs.)
5 Pull-Ups
Immediately into;
20 Rounds:
2 Deadlifts (320/205)
4 Lateral Burpees
Time CAP: 40min.
FINAL WEEK of the “CHALK Shoulder Complex!” Your goal is to lift anywhere between 2-5% more than last week!
Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets.
You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.
18min. Running Clock…
Run 600m
Row 200m
Run 400m
Row 400m
Run 200m
Row 600m
in remaining time, find your your 1 Rep Max Hang Clean (squat or power).
Score for this box is just your time on the cardio section. Put your max lift below.
Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is 3 “Working Sets.” That means you will have a few “Warm-Up” sets before you start to actually count those 3 sets. Close out the week strong everyone!
3 Supersets:
1 Front Squat (90+% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)
Rest 2-3min. Between Sets.
*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Shooting for 5% more on the hip thrusts than last week
3 Rounds For Time:
25 Wall Balls (20/14lb.)
20 Sit-Ups
Immediately into;
3 Rounds For Time:
20 DB Lunges (50/35lbs.)
15 Toes-To-Bar
Immediately into;
3 Rounds For Time:
15 Air Squats
10 DB Russian Twists (50/35lb.)
Super fun leg or core BLASTER!
On the DB lunges, left + right = 2 reps.
On the Russian Twists, left + right = 1 rep. And yes, I want you using the heavy weight so that the 10 reps is hard! Also, make sure the dumbbell TOUCHES THE GROUND for every rep!
Superset these 2 movements together:
8-10 Bench Press
8-10 Barbell Bent Over Rows
Rest 2min. Repeat For 3 Total Working Sets.
Every 60sec. until you finish 150 KB Swings…
Min. 1)
5 Pull-Ups
10 Push-Ups
20 Double Unders
Min. 2)
Max American KB Swings (53/35lb.)
To be clear… The workout goes like this…
The first minute, you are completing 5 pull-ups, 10 push-ups, and 20 double unders. Then, on the next minute you are completing as many KB Swings as possible. This sequence continues until you hit 150 KB Swings.
*If for any reason you can not get all the work done in minute 1, then just shave the numbers down a little.
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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