:10 to find: 1 rep heavy Clean & Jerk “15.1 & 15.1a” :9 AMRAP 15 T2B 10 Deadlifts 115/73 5 Snatches 115/73 Then, 6 minutes to find 1RM Clean and Jerk Scaled = 15 Knee raises 10 Deadlifts 85/53 5 Snatches 85/53 *G2OH acceptable sub for snatches in scaled WOD ...
TABATA Double unders :1 Rest Push ups :1 Rest Squat :1 Rest Sit ups :1 Rest Burpees *8 rounds of each *Total reps for each *Stagger start for larger classes *After class mobility: BB Calf smash Couch stretch Foam roller quads ...
:3 AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks RX =155/103 :3 Rest :3 AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks RX = 135/93 :3 Rest :3 AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks RX = 95/63 *After class extra credit accessory work: 3 x 10 BB Glute bridges 3 x 10 Banded Clams ...
EMOTM x 20 1 - 6 Alt. DB Snatch 2 - 10 T2B 3 - 8 DB OHS Left 4 - 8 DB OHS Right 5 - 15 GHD Sit ups *Weight for all is AHAP with good form *Complete all within 40 seconds *After class extra credit accessory work: 3 x 10 Side/front...
E2M Back Squat 3-3-3-3-Max reps *All sets at 75% (+/- 10#) of 1RM *Increase 5-10# from 1/2, 1/9 or 1/16 “JACKIE” 1000m Row 50 Thrusters 45/33 30 Pull ups *After class extra credit accessory work: 3 x 15 GHD Hip ext 100 Glute bridges ...
8:30am: OPEN gym 9:00am: Olympic Weightlifting 10:15am: Kids class (Ages 5-12)...
8am: (GMC) Gymnastics, Mobility and Core 9am: FREE Community and members workout 10:15am: Kids class (Ages 5-12)...
E2M Clean + Hang Clean + Jerk 1-1-1-1-1 :15 AMRAP 12 Hang Power Cleans 9 Front Squats 6 Thrusters 3 Burpees RX = 95/63 ...
EMOTM x 20 1 - 2 MU, 6 C2B PU, 8 PU/scale or 10 Ring rows 2 - 15 GHD Sit ups 3 - 6 HSPU 4 - 12 Alt. Pistols *After class extra credit accessory work: 3 x 10 Banded clams 100 Glute bridges (no weight) ...
E2M Front Squat 5-5-5-5-Max reps *All sets at 70% (+/- 10#) of 1RM EMOTM x 15 1 - 10 Push Press 95/63 2 - 10 BB Rows 95/63 3 - 40 seconds Max Ring Dips *Use same weight for PP and Row *After class extra credit accessory work: 3 x 10 Side/front raises ...