The average person goes on 126 diets in their lifetime! If diets worked, you’d only need to go on one. They don’t work.
“Money is numbers and numbers never end. If it takes money to be happy, your search for happiness will never end.” -Robert Nesta Marley
Strength: 1A) Squat 40X5, 50X5, 60X5, R90 1B) Strict HSPU 3X10 (in unbroken sets of 3-5 reps), R90
Conditioning:
Complete as many rounds and repetitions as possible in 14 minutes of:
800m run 50 toes-to-bars 40 wall-ball shots 30 cleans (135/95/or 50%) 20 muscle-ups/ or pull-ups
Competition:
3A) Back Extensions 3X10 3B) 3XME HS Walk for distance and form
BBG: 1) 3X5 Clean from Power Position@70%
Strength:
2A) Deadlift 40X5, 50X5, 60X5, R60 2B) 3X10 Toes-to-bar, R60
Conditioning:
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds
Competition:
4A) 3X10 Glute-ham raises, RAN 4B) 3XME HS Walk, for form and distance, RAN
Olympic: 1) 3X5 Snatch from power-position@70%
Strength:
2A) Press: 40X5, 50X5, 60X5, R60
2B) Chest-to-bar pull-up or progression: 3X10, R60
Conditioning:
3) 10" AMRAP:
30 Double-unders
15 Power Snatches (75/55)
Competition:
4)Alternating EMOM for 14 minutes:
Even minutes, starting with 0:00: 3 Muscle-ups or progression
Odd minutes, starting with 1:00: 30 Double-unders
5) L-sit on parallettes: Accumulate as much time as possible in 5 minutes.
Strength: 1A) Back Squat 75X5, 85X3, 90XME (Weights are based off of your Training Max), R90
1B) 3XME Strict HSPU + Kipping HSPU
Conditioning:
2) 5 minute AMRAP:
Clean and Jerk (Any style) @ 70-80% of 1RM CJ
The goal is to perform reps equivalent to the difference of your chosen percentage and 100%. For example, if you choose to use 75%, try to get 25 reps (100%-75%=25 reps). If you choose 80%, the goal would be 20 reps (100%-80%=20 reps).
No 7:15-8:15AM class today. However, Griff will be opening up at 6:15AM if any of you want to get in on some Open Gym earlier. All afternoon classes as scheduled. BBG:
Find a 1RM of the Complex:
5 Hang Snatches (Unbroken. You may use straps)
Strength:
2A) Press: 75X5, 85X3, 90XME, R60 2B) 3XME Pull-ups, R60
Conditioning:
3) 7" AMRAP:
Burpees
Competition:
4A) 3X40 second L-sit (Accumulate the time if you cannot hold the L-sit unbroken), R90 4B) 3X10 Strict banded muscle-up, with dip, R90
BBG: 1) EMOM for 8 minutes:
2 Snatch @ 70%
2) EMOM for 7 minutes:
2 CJ@65%
Strength:
3) Find a FS 5RM
Conditioning:
4) 20" AMRAP:
5 Power Cleans 10 Toes-to-bar 15 WBS
Strength: 1A) Back Squat: 65X5, 75X5, 85XME, R90 1B) 3XME Strict HSPU + ME Kipping HSPU, R90
Conditioning:
2) 10" AMRAP:
3-6-9-12-15-18-21... Thrusters (100/65lbs) Chest-to-bar pull-ups
Static Stretching:
3) Deep Couch Stretch 4X:20, all four positions: Hip flexor, Quad, Hamstring, Split stretch.
BBG: 1) Find a 5RM Jerk
Strength:
2A) Bench Press 65X5, 75X5, 85XME, R60 2B) Strict weighted pull-up 3X8, R60
Conditioning:
10" AMRAP:
60 Lateral Burpees 30 OHS (120/100/ or 65%) 10 Muscle-up
Competition:
Before conditioning:
4A) 3X10 Ring Dip, R60 4B) 3XME Weighted Plank
Ark Barbell:
1) Snatch: 60X3, 70X3, 80X2X3 2) CJ: 60X2, 70X2, 80X2X2 3) Clean High Pull: 90X4X4 4) Snatch Deadlift: 95X4X4 5) FS: 60X3, 70X3X3, 80X2X2 6) Push-press: 60X3X2, 65X3X2, 70X3X2 7) Good Morning: 4X6
3 Easy Steps ∙ Testimonials ∙ Gallery ∙ Freebies ∙ About us ∙ Get in touch ∙ Articles
