Monday, 8/6/2018 A. Every 2 minutes, for 14 minutes (7 sets): Front Squat *Sets 1-3 = 3 reps @ 70% *Sets 4-5 = 2 reps @ 80% *Set 6 = 1 rep @ 90% *Set 7 = 1 rep @ 95% B. Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (35/50)/ Kettlebells (16/24) 14-cal. row *If needed, substitute row for a 300 Meter
Monday, 7/30/2018 A. Four sets of: Alternating Reverse Lunge x 8-10 reps each leg @ 30-35 % of 1RM Front Squat (perform these with a barbell in the front rack position) Rest 60 seconds (Weighted) Strict Pull-Ups x 8-10 reps Rest 60 seconds B. For time: 10 Front Squats (95/135) 200 Meter run 30 Burpees 400 Meter run 50 Abmat Sit ups 400 Meter run 30 Burpees 200 Meter run 10 Front Squats (95/135) N.
Monday, 7/23/2018 A. Three sets of: Front squat x 6-8 reps @ 65-70% Rest 45 seconds Hollow Rocks x 30 seconds (or Hollow Hold) Rest 45 seconds B. AMRAP in 10 minutes of: 7 Handstand Push-ups 1 Rope climb, 15-ft. rope N. 3 Rounds of: 10 Ring Rows 10 Kettlebell swings 10 Abmat Sit ups Bonus Work: Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 60-65% (high hang, mid-patella, floor) ———- Tuesday,
Monday, 7/16/2018 A. Four sets of: Bench Press x 4-6 reps @ 80-85% Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds B. 5 rounds of: 40 Double Unders/120 Singles 30 Kettlebell Swings (16/24) 20 Push-Ups N. AMRAP in 20 Minutes of: 10 Ring Rows 10 Box Step Ups 10 Abmat Sit Ups Bonus Work: Every 2 minutes, for 6 minutes (3 sets) of: Hang Clean + Clean + Jerk (add weight after
Starting this week you will notice that we have added a new category: “Optional Work”. “Optional Work”, just like the Ninja workout, will not be the focus of the class, but rather something that you can do instead of the workout of the day or, hopefully, in addition to. Monday, 7/9/2018 A. Three sets of: Front Squat x 5-6 reps @ 70-75% Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0 (if