Closed for Labor Day. Regular class & Open Gym schedule resumes Tuesday.
a. Hollow Rock x 40
b. Sit-up x 30
c. Landmine x 20 per side
Squat – Establish a 1rm
6 C2B Pullups
3 Power Snatches 135/95
Goal / Skill
Attempt / work on your individual goal.
Bench Press (competition grip) – Establish a 1rm
Max Rep test: 135/95
Active Recovery Wod
10 min amrap:
a. Sled Drag – fwd/reverse x 120′
b. odd object carry – x 120′
* For those that have trained Mon-Wed, spend time using foam rollers, lax balls, bands, etc. to mobilize & stretch.
* For those that need to make up a weightlifting, strength, or benchmark test – please be prepared to do so.
Weightlifting – Clean & Jerk
20 min to establish a 1 rm
Buy In: Front Squat x 10 – 135/95
then, 3 rounds
a. Wall Ball x 12
b. Burpee x 12
Cash Out: Front Squat x 10 – 135/95
Attempt to complete your goal from the board!
Push press: establish a 1rm
Jackie – For time:
50 thrusters 45/35
The culmination of our summer long strength & skill cycle is upon us. This entire week, we will be testing our maxes on the following: Snatch, Clean & Jerk, Squat, Push Press, Bench Press. Optional: Deadlift, Strict Press, Front Squat. Based on your schedule, it may require that two lifts be performed on the same day. If this is the case, please let me know. You will be responsible for completing all lifts within the week.
Weightlifting – Snatch
20 minutes to establish a 1rm
Squat – Volume deload: 5 sets of 5 reps x 65% of Friday
5 rounds, not for time.
a. Box Jump x 10
b. Push-Ups x 10
c. TTB x 10
a. Hollow Rock x 50
b. Landmine x 50 (25 per side)
c. Good Morning w/ empty Bar: 5 x 10
Strength (week 12)
Squat – Build to a 3 or 5 Rep Max
a. Power Clean- 135/95
Goal Board / Weak point practice (barbell, gymnastics, general)
Close grip Bench press: Build to a 3 or 5 Rm. Then, 3-5 sets x 5 reps x 90%
a. KB Snatch x 10 (5 per side) – 70/50
b. Row x 20/15 Cal
c. Ab mat sit up x 25