Strength is intended to be an unbroken set of power cleans. You may not regrip while the bar is on the floor, but you may adjust your grip in the front rack or hang if needed. In other words, touch and go when the plates touch the ground. If you need to squat, that’s fine,...Read More
Work in teams of 3 for these workouts. The first mini workout is a rotation of burpees, a dumbbell complex, and rowing. Each teammate works at a different station for 1 minute and then everyone rotates. You’ll go through 9 minutes of work hitting each station 3 times. Your score is a single number of...Read More
For the alternating EMOM, do as many reps as possible of each movement in 30 seconds. This will allow you to rest for 30 seconds before moving to the next station. Back squats are from the rack and KB snatches do not need to touch the ground (treat them like hang power snatches with one...Read More
This is an AMRAP with a twist – while you’ll know the movements, you will not know the time domain. Coaches will call out 30 seconds left so you can make a hard final push, but you won’t have notice prior to that. Choose a weight that you can do the hang power cleans unbroken...Read More
Find a 1 rep shoulder press from the racks – make sure those knees don’t bend! Push press weight should be something you can do the 10 reps in one or two sets. (You’ll need to clean it from the ground first) Scale double unders to a manageable number if needed. Strength 1RM shoulder press...Read More
A 1 1/4 front squat will train you to get out of the bottom of a clean better. Take the bar out of the rack and do a front squat, except you only come back up a 1/4 of the way, go back down and then back up the full way. You will do this...Read More
Build up to a heavy or max snatch in the first part of class. Then we have a benchmark: “Isabel.” This is 30 snatches for time and is intended to be power snatches. If you cannot do the prescribed weight, use about 75% of your 1 rep. Strength 1RM snatch Conditioning “Isabel” 30 snatches, 135/95#Read More
The arm and chest muscles tend to reach failure much quicker than the leg muscles, so hitting a 10 rep max is tricky. If you fail at rep 7 or 8, you’ve just expended a lot of energy and will need to drop a significant amount of weight off the bar. Make smaller jumps as...Read More
This workout is done in teams of 4. Within that team of 4, you will work in pairs. One pair (Pair A) runs 400m while the other pair (Pair B) starts on the AMRAP. Pair B starts with 5 rope climbs, but only one person may work at a time. Switch off whenever is needed....Read More
For strength, the sequence is a power clean, then a full clean, then a jerk. The jerk may be anyway you’d like. The metcon is designed similarly to “Jackie” except we are doing wall balls (instead of thrusters) and bar muscle-ups (instead of pull-ups). If you cannot do a bar muscle-up, then do 30 pull-ups....Read More
