Monday 15 October 2018

DO ALL THE CLEANS!

Strength will be a full cleans while the metcon will be powers.

Get ready for that heart rate to go up and that breathing to be heavy.

Coach Mike is much better are writing these than Coach Steve E is.

Strength
Clean 6×3 @ 65%

3 Rounds for Max Reps (15 min Total)

Power Clean for 30 sec rest 30
Power Clean 23 sec rest 35
Power Clean 20 sec rest 40 sec
Power Clean 15 sec rest 45
Power Clean 10 sec Rest 50

no rest between rounds

(weight 155/105)

 

 

Monday July 2 2018

Strength: 

Cleans

5×3 @ 80-85%

Conditioning: 

6 min AMRAP

600M Run Buy In

8 DB Box Step Overs (24/20)

16 DB Power Cleans

3 Min Rest

4 Min AMRAP

400M Run Buy in

4 DB Box Step Overs

8 DB Power Cleans

3 min Rest

200 m Run Buy in

2 DB Box Step Overs

4 DB Power Cleans 

DB Weight (50/35) 

Tuesday 26 June 2018

Strength:
Strict Press
5×3 @ 75-80 %

Conditioning: 
Complete each couplet as many times in 4 Minutes:

0:00-4:00
200M Run
50 Double Unders  (100 Singles)

4:00-8:00
20 Cal Row
8 HSPU

8:00 -12:00
20 Cal Bike
6 Muscle Ups

12:00-1600
20 Cal Row
20 GHS SU

16:00-20:00
200M Run
25′ Hand Stand Walk
(Sub 8 HSPU or 5 Wall Walks)

Friday 22 June 2018

Strength:
Back Squat 5×3 @85-90%

Conditioning:
21 Lateral bar over burpees
21 Power Cleans (135/95)
15 Lateral bar over burpees
15 Hang Squat Cleans (135/95)
9 Lateral bar over burpees
9 thrusters (135/95)

Thursday 21 June 2018

Conditioning:

Partner work out*
200 Cal Bike
100 Wall Ball (20/14)
50 hang power snatch (75/55)
25 Burpee box jump overs (24”/20”)

* one person working at a time