Power Clean + Front Squat: 8 x 1 + 1 on the minute
Reverse Lunges: 3 x 8 ea
Hand Stand Pushups: 3 sets of whatever you can do (sub = decline pushups)
Complete as many rounds as possible in 12 minutes:
8 Toes to Bar (they must touch!)
20m Spider Man Pushup Walk
8 Burpees
20m Inch Worm Pushups
8 Pullups
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A great opportunity to buy some Olympic Weightlifting shoes for REALLY cheap
Bench Press: 10, 8, 2 x 6
Pullups: 4 x 10-12
Tire Flips: 3 x 10
Sledgehammer Strikes: 3 x 10 (alternate sides)
As many rounds as possible in 6 minutes:
10 Goblet Squats (24 kg men; 16kg women)
10 V-Ups
10 Burpees
Clean Pull: 6 x 2
OH Squat: 5 x 3
Hollow Rock: 5 x 15
5’ Challenge:
Run 300m and then do super burpees for cumulative rep count in the balance of your time
“Kelly” for time
50, 40, 30, 20, 10 of
Squats (to Medball)
Pushups (to knockenball)
V-Ups
Med Ball circuit
Glute-Ham Raise or Physio-Ball Glute Ham Raise: 2 x 10
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What stress does to the body and what you can do about it: http://ow.ly/6lkYE
Power Snatch: 6 x 2
On the minute, alternate between the following for 5 sets of each….
Lunges: 6 reps ea side
Hindu Pushups: 6 total
“Hit the wall”
As many rounds as possible in 12 minutes
20 Wall “Walks”
10 Wall Ball
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Squat: 6 x 5
Pullups: 6 x 8-12 (Coaches discretion)
Team Challenge For time (partners can split the rep counts however they would like but cannot move to the next exercise until all reps are done; only one partner can work at a time)
30 Toes to Bar
50 Burpees
70 Deload Pushups
90 OH Walking Lunges (15kg for men; 10 kg for women)
Clean Complex: 7 x 1 Clean Pull + 1 Power Clean + 1 Front Squat
“Extreme Pleasure” for time:
300m Run
50 KB Swings (24kg for men; 16kg for women)
25 Pullups
40 KB Swings
20 Pullups
30 KB Swings
15 Pullups
20 KB Swings
10 Pullups
10 KB Swings
5 Pullups
300m Run
2’ Pushup Test
Front Squat: 5 x 3 (for max load)
Chinese Row: 5 x 5 ea arm
Sled Push Relays
To celebrate Labor Day, we will be open on an abbreviated schedule. Please note the following changes to our schedule:
Turkish Getup: 4 x 4 on each side
Weighted Pullups: 4 x 4
For time (15 minute time cap)
20-15-10
Squats (176 for men; 132 for women)...must ‘butt touch’ a medball
Kettlebell Swings (24kg for men; 16kg for women)
Super Burpee
300 Meter Run
......The squats on this workout might be heavy for some and that’s ok. Try to do it as prescribed if your coach feels it’s appropriate. The workout is not designed to storm through for 90% of the people doing it. Complete range of movement (especially on squats) and safe technique is far more important than a fast “fake” time.
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Why Should I squat deep?
