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Monday – 5/16

A.) Every 2 minutes for 10 minutes (5 sets): 2 OHS – build each set B.) 8 rounds, 20 seconds per station of: Pull ups (C2B if you can or scale down as necessary) -Rest 10 sec Double Under -Rest 10 sec Kettlebell Swing (70/53) -Rest 10 sec Double Under -Rest 10 sec *one round is from top to bottom, 2 minutes. Score total reps completed per round Post workout: Snatch Grip DL: 3 x 3 – this should be at or slightly above your max snatch weight Weighted plank: 3 x 1:00

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Tuesday – 5/3

A.) 10 minute AMRAP 5 Power Cleans (155/105) 5 Muscle ups *scale option 1: 10 Dips (rings, box, bench, banded) *scale option 2: 3 transitions + 3 Ring dips B.) 3 Rounds, not for time – gymnastics 5-10 Shoulder taps (L+R = 1) – I’ll post a video about this later tomorrow 10 V-Up 3-5 Kip swing + kip hop + Kipping Pull up (or C2B) Cashout: 2 x 20 (total) Reverse barbell lunge

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Wednesday – 2/10

A.) Front Squat: 3/10 *This is similar to the dead lifts last week. Work up to a heavy set of 3 then drop some weight and do a heavy set of 10. Both sets should be challenging, use the heaviest weight you can for each set. B.) Tabata of each movement *8 rounds per movement then move onto the next Thruster (empty barbell) Box Jump Push-up Sit up Optional Cash out: Back extension on GHD: 3 x 10 Handstand hold: 3 x ME

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