 WORKOUT 15.1
Complete as many rounds and reps as possible in 9:00 of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap
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 MetCon
4 Rounds - 1:00 @ each station Sled push (185/135) Rope Slam DB Split Snatch (65/40) Ring Rows Double Unders Rest 1:00 between rounds Skill: 15:00 Skill Work Work on your biggest “open” weakness Strength Class: Thursday Strength Class will resume after the Open.  MetCon 1:
10:00 AMRAP 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of “Cindy” 3 Clean and Jerks, 155/105 1 Round of “Cindy” …continue to add 1 CJ after every round of “Cindy” MetCon 2: 1000m row  Tabata
Thruster (115/75) C2B Pull ups Met Con: For Time: 25 Snatches, 75/45 25 TTB 20 Snatches, 95/65 20 TTB 15 Snatches, 115/75 15 TTB 10 Snatches, 135/85 10 TTB 5 Snatches, 155/100 5 TTB Strength Class: Strict HSPU 2-2-2-2-2 for depth Weighted ring dips 3-3-3-3-3 Weighted Pull Ups 4-4-4-4-4 (see if you can hit the same weight as last week for the dips and Pull ups)  Strength:
15:00 EOMOM (every other minute) 3 Rep Back Squat MetCon: 15:00 AMRAP: 21 Wallballs (20/14) 15 Cal Row 9 Burpees 3 Deadlifts (365/265)  Strength:
Power Snatch 3-3-3-3-3 MetCon: OPEN 11.4 10:00 AMRAP 60 Bar-facing burpees 30 Overhead squats (120/90#) 10 Muscle-ups  Strength:
12:00 Muscle Up Work MetCon For time: 30 Chest to Bar Pull Ups 15 Deadlifts (135/85 lbs) 500 m Row 30 Push Ups 15 Push Jerks (135/85 lbs) 30 Squats 15 Front Squats (135/85 lbs) 500 m Row 15 Deadlifts (135/85 lbs) 30 Chest to bar Pull Ups Strength Class: Deadlift/Box Jump Start with a Bar set with 75% of your 1RM Deadlift and a box set at ½ your height (women 3/8). Complete 1 deadlift immediately followed by a box jump. Add 10/5# of weight to the deadlift bar and 1 inch to the box jump height until unable to complete one of the two movements.  Strength
OH Lunges 2-2-2-2-2 (Each Leg) MetCon: 10 Rounds 5 - Shoulder 2 Overhead (135/95) 10 - Lunges with the bar on your back (5 burpee penalty for putting the bar down)  Strength:
EMOM 1 REP: 10:00 – Squat Clean 10:00 – Front Squat 10:00 – Back Squat Met Con: 5:00 AMRAP 10 Bar Facing Burpees 10 C2B Pull Ups Strength Class: Shoulder Press 1-1-1-1-1 Weighted Ring Dips 2-2-2-2-2 Weighted Pull Ups 3-3-3-3-3  Family Day
Gym Open 12-2 Enjoy being together today with the ones you love! Over 40 PR's last week, including Tim's 1st ever Bar Muscle Up! Keep up the great work everyone! |
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