Find a 10RM
22 min AMRAP of:
20 bench presses*
15 hand release push-ups
10 KB snatch (55/35)
5 HSPUs
600m run
*based on your 10RM:
if 10RM is equal or over 200lbs/100 = 50%
if 10RM is under 200/100lbs = 55%
RX+
22 min AMRAP of:
20 bench press
15 HSPUs
10 KB snatch (70/55)
25ft handstand walk
600M run
if you start the run = 1 rep, for every 200M add an extra rep.
600M must be 3x200M for everyone
5×2 at 65-70% (touch and go)
4×1 at 75%
10 singles at 85-90% of 1RM snatch
Jocilyn and Lyndsey’s workout
Buy in; 50 cal row
21-15-9
Overhead Squat (95/65)
Toes to bar
Bar facing burpees
Buy out: 50 cal row
RX+: 115/85
Competitors: 135/95
Jocilyn and Lyndsey stayed at AOA for two months for PT school and are now going back to ATL.
Jocilyn has also gone to the Games a couple years ago and she is now pregnant.
We will miss y’all!
Sprint work
1 round of:
30/25 cal row
8 box jump over (24/20)
8 alt devil presses (50/35)
(5 min cap)
—> this needs to be performed at the highest possible intensity
16 min AMRAP of:
12 pull-ups
12 hang clean and jerks (95/65)
400M run
6 chest to bar
6 hang snatches (95/65)
Right into:
Find a heavy in 6 min:
Clean + hang clean + shoulder to overhead
—-> Can be squat or power and it can be push press or push jerk or split jerk
Put your heavy lift in the section below
IMMEDIATELY after the 16 min AMRAP:
Find a heavy in 6 min:
Clean + hang clean + shoulder to overhead
—-> Can be squat or power and it can be push press or push jerk or split jerk
Mandatory Stretching – Coach’s choice
Same weight across
For time:
4 rounds
10 thrusters (95/65)
6 bar facing burpees
10 alt front rack lunges
60 double unders
Buy out: 30/25 cal bike
Every 3 minutes for 6 rounds:
12/10 cal row
10 box jumps 24/20
8 KBS 53/35
Max effort deadlifts 155/105
1 min rest between rounds
Score is DL REPS PER ROUND
10 min EMOM of:
2 squat clean and split jerks at 70%
10 min EMOM of:
2 squat snatches at 70%
10 min AMRAP of:
10/8 cal bike
10 1-arm KB Snatch (5/arm) (55/35)
10 goblet squats (55/35)
10 box jump over (24/20)
10 min stretching (coach’s choice)
Break it up HOWEVER you want:
For Time (38 min cap)
30 sandbag over shoulder (150/100)
30 bar muscle-ups
50 power snatches (75/55)
50 wallballs (20/14)
80 slamballs (30/20)
80 strict presses (75/35)
100 double unders
100/80 cal row
RX+:
Snatch (95/65)
Strict press (95/45)
Bodybuilding;
A) Barbell bicep curls: 4×20 (1 min rest between sets)
B) Ring dips: 4×10 (weighted if you can)
C) DB hammer curls: 4×20 (1 min rest)
D) DB kick backs: 4×10/side
E) 3 sets:
10 v-ups
20 russian twists
30 abmat sit-ups
For Time (25 min cap)
21-18-15-12-9-6-3
Thrusters (95/65)
Toes to bar
Find a heavy;
1 squat clean + 1 hang squat clean
Overhead squat: work to a heavy triple
—-> If any pain in wrist, elbow, or difficulty getting in the right position: have the coach evaluate the issue and mobilize or do some movement work.
You can mobilize forearm with lacrosse ball if wrist are tight, shoulder blades of shoulders are tight, calves if ankles are tight.
Movement work to make your joints move better:
1/ Wrists: CARs ( https://youtube.com/playlist?list=PLVR7OsPPPm0qsmNjrIgrUEFHj5OaS27Yr )
2/ Scapula: hanging rotation ( https://youtube.com/playlist?list=PLVR7OsPPPm0qsmNjrIgrUEFHj5OaS27Yr )
3/ Shoulder rotation: ( https://youtube.com/playlist?list=PLVR7OsPPPm0qsmNjrIgrUEFHj5OaS27Yr )
4/ Ankle rotation: ( https://youtube.com/playlist?list=PLVR7OsPPPm0qsmNjrIgrUEFHj5OaS27Yr )
—-> On these exercises you need to go to your end range of motion and move to a full rotation as slow as possible about 3-5 reps each side, go by feeling)
This is what a physical therapist would prescribe to fix the problem instead of fixing the pain resulting from the problem.
17 min AMRAP
10 burpees to rig
15 air squats
20 alternating lunges
300M run
RX+: weight vest
Buy in: 100 double unders
2 rounds
16/14 cal row
16 burpees over the rower
16 alternating DB snatch
16 push-ups
16 deadlifts (155/105)
16 KBS (55/35)
16 box jumps (24/20)
Buy out: 100 double unders
RX+: HSPUs and 185/135 deadlifts
(Half of the class can start with box jumps while the other half start on the rower
Bench Press: 5×10 (same weight across) right into: 10 ring rows in between sets