22 January 2016 22 January 2016
Friday 22 January 2016 '22 January 2016'

imagePhoto credit: Rudy Cruz

As of right now, the gym is open tomorrow. But please check the website and on here before heading in just incase the weather is bad.

Level 2

1. Warm-up

4 SLOW rounds
10 Narrow grip OHS
10 GHD Sit Ups
5 Perfect strict HSPU

2. OLY
EMOM 5 Minutes
5 Touch and Go Squat Snatch
Start in the neighborhood of 65-70% of your snatch max and work up if you can.

3. Met-Con
21-15-9
OHS 115/75lbs
GHD Sit Up
-then straight into-
21-15-9
HSPU
GHD Sit Up
-then straight into-
21-15-9
OHS 115/75lbs
HSPU

4. Interval Work
4 Rounds
1 Minute Max Rep Burpees to 6″ Target
:30 Max Reps Toes to Bar
Rest :90

Then, depending on your weaknesses, choose ONE of the following:

5a. Strength
Work up to a heavier set of 5 push jerks than week 1.
Then using a heavier weight than week 1, do the 30 for time in the sets of 5.

5b. Extra Work
Bike 50 Cal x 4
Rest 3:00

5c. Partner Gymnastics
With a partner switching after complete rounds:
8 Rounds for time
Row 250m
10 Muscle Ups

Level 1

1. Warm-up
4 SLOW rounds
10 Narrow grip OHS
10 GHD Sit Ups
5 Kipping HSPU

2. OLY
EMOM 5 Minutes
5 Touch and Go Squat Snatch
Start in the neighborhood of 65-70% of your snatch max and work up if you can.

3. Met-Con
21-15-9
OHS 95/65lbs
Ab-Mat Sit Ups
-then straight into-
21-15-9
HSPU
An-Mat Sit Ups
-then straight into-
21-15-9
OHS 95/65lbs
HSPU

Base

1. Warm-up
4 SLOW rounds
10 Narrow grip OHS
10 Ab-Mat Sit Ups
5 Pike push-ups

2. OLY
EMOM 5 Minutes
5 Touch and Go Squat Snatch
Start in the neighborhood of 65-70% of your snatch max and work up if you can.

3. Met-Con
21-15-9
OHS 65/35lbs
Ab-Mat Sit Ups
-then straight into-
21-15-9
Push-ups
Ab-Mat Sit Ups
-then straight into-
21-15-9
OHS 65/35lbs
Push-ups

 

 

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