Sweat Sessions Workout For Sunday, June 18th, 2017:
4 Rounds, 4 minute AMRAP*:
15 Burpee
30 KB lunges
Max: DB Hang Clean & Jerk
*2 minutes Rest In-between Rounds
170617
Workout of the Day for 8am, June 17th, 2017:
Snatch EMOM:
4 x 4 @ 70%
4 x 3 @ 75%
4 x 2 @ 80%
4 x 1 @ 85%
Workout of the Day for 9am, June 17th, 2017:
20 min AMRAP (In Teams of 2):
30 WallBall
30 Box Jump
30 Russian KB Swing
30 DB Push Press
30 Calorie Row
30 Yard Sled Push or Pull
170616
Pre-Wod:
Dynamic Group Warm-Up
Pec smash: 2 min/side
30 PVC Passthrough
3 Rounds (9 min cap):
35 Dubz
Max Set Ring Row
15 WallBall
3 Wall Walks + 30 Sec. Hold
Group Hip Opener
Partner Thoracic
Workout of the Day for Friday, June 16th, 2017:
10 minutes:
1.1 Clean & Jerk, build over 10 minutes*.
*1.1 means: Hit 1 Clean & Jerk, re-set, then hit another Clean & Jerk.
Grace
30 Clean & Jerk 135/95, or 70% 1RM
Sweat Sessions Workout for Friday, June 16th, 2017:
Skill: Dubz
10 Rounds:
9 DB Thruster
35 Dubs (or singles)
170615
Pre-Wod:
Dynamic Group Warm-Up
4 Rounds (7 min cap):
5 Pull-Up
7 Push-Up
9 Knees-2-Elbows
Couch Stretch (2 min/side)
30 PVC Passthrough
Workout of the Day for Thursday, June 13th, 2017:
45 Bench Press*
30 GHD-Sit-Up
15 Rope Climb**
30 Bench Press
20 GHD-Sit-Up
10 Rope Climb
15 Bench Press
10 GHD-Sit-Up
5 Rope Climb
*Bench press: 155/105, or 55% 1RM. Have a spotter for each set, spot for someone else as well.
**Progressions:
30-20-10 Strict chin-ups
45-30-15 kipping pull-ups
170614
Pre-Wod:
Dynamic Group Warm-Up
Squat Routine 2.0
3 Rounds:
10 KB Single Leg Deadlift (5/side)
10 Cal Row
8 yard KB Overhead Lunge (Weak Arm)
8 yard KB Overhead Lunge (Strong Arm)
Couch Stretch (2 min/side)
Workout of the Day for Wednesday, June 14th, 2017:
4 Rounds:
500M Row, or 400M Run
21 Dumbbell Hang Squat Clean 50/35-lb
“After Party”
10 Rounds:
5 Good Morning (heavy)
30 Sec. Fat Grip Deadlift Hold (heavy)
Sweat Sessions Workout for Wednesday, June 14th, 2017:
4 Rounds, 1 min per station:
• DB Hang Clean & Jerk
• KB Box Step-Up
• Push-Up
• Weighted Ab-mat Sit-Up
• Rest
170613
Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises
Pose Running Technique
2 Mile Tuesday
Workout of the Day for Tuesday, June 13th, 2017:
3 Rounds of Strict Press:
70% x 3
75% x 3
80% x 3+
Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.
170612
Pre-Wod:
Dynamic Group Warm-Up
Squat Routine 2.0
3 Rounds (9 min cap):
200M Run
Max Set Strict C2B (minimum 7)
10 Overhead Squat
Hip Mobility
1 Round: Side-Butt
30 PVC Passthrough
Workout of the Day for Monday, June 12th, 2017:
4 Rounds:
30 Burpees Over the Bar
20 Toes-2-Bar
10 Overhead Squat 155/105, or 65% 1RM
Sweat Sessions Workout for Monday, June 12th, 2017:
4, 8, 12 min AMRAP*:
15 Cal Row, or bike
20 WallBall
15 Box Jump
20 KB Swing
15 Burpee
20 Strict Pull-Up, or Ring Row
15 DB Push Press
*4 minutes Rest in-between rounds
170611
**Sunday Funday! 9:00am Yoga & 10:30 am Sweat Sessions.
Sweat Sessions Workout for Sunday, June 11th, 2017:
8 Min EMOM, alt:
Dumbbell Hang Clean & Jerk
Toes-2-Bar
8 Min EMOM, alt:
KB Swing
Burpee
8 Min EMOM, alt:
Rope Climb, or Pull-Up, or Ring Row
Box Jump
*4 min rest between rounds.
170610
Workout of the Day for 8am, Saturday, June 10th, 2017:
Snatch EMOM*
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%
*1 minute rest in-between sets.
Workout of the Day for 9am, Saturday, June 10th, 2017:
In Pairs, Complete 10 Rounds (26 min cap):
350M Row, or 400M Run
25 WallBalls
15 Toes-2-Bar
170609
Pre-Wod:
Dynamic Group Warm-Up
2 Rounds (7 min cap):
200M Run
15 WallBall
10 Burpee
5 Glute Ham Raise
High Box Hip Opener
Workout of the Day for Friday, June 9th, 2017:
Skill:
2×3 Tall Clean
2×3 High-Hang Clean
3×2 Hang Clean, pull from mid-thigh
3×1 Hang Clean, pull from 1-inch Below the knee
Squat Clean EMOM*
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%
*1 minute rest in-betwen sets.
“After Party”
20 min EMOM, alt:
8 Bulgarian Split Squat 70/53# KB
5 Glute Ham Raise, tempo: 35×1 (Add load to increase stimulus)
Sweat Sessions Workout for Friday, June 9th, 2017:
Skill: Rope Climb
15 min AMRAP:
35 KB Deadlift
35 WallBall
35 Cal Row
35 DB Push Press