A) EMOM x 5-6min
– TnG Push Jerk (TnG if able)
B1) Pendlay row 6-8×3 @ 20X1; R30S
B2) Powell raise 6-8/side @2111; R30Sbtwn/2M
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30 sec row @97%
R4Mx 3-4 (same output throughout)
SIGN UP for tomorrow if you haven’t yet!
Author: Ryan Savard
Sign Up For The 300 Challenge
This Saturday is shaping up to be awesome! We are expecting a great turnout from our members. Whether you are competing or not, come out and be part of our amazing community! The workout is completely scalable and has a 20 min cut-off so everyone is encouraged to give it a go! The first heat starts at 9:20am. There are still a couple of heats to be filled to please sign up for your preferred heat by following the link below!
Note: heat times do not coordinate with ability level (beginner/intermediate/advanced). Sign up for whichever you would like.
A) Power Clean clusters 3.3.3 x 3 R10S/3M
B) Front Squat – Build to a heavy triple in 8-10 min
C) EMOM x 10min
E: 3 TnG squat cleans (tough)
O: 4-8 HSPU
D) Floor wiper practice if time permits
4 sets 8090% effort
Run 400m
14 wall balls 20# 10′ target
12 no pushup burpee box jump SD 24/20” 10 HR pushups
10 cal row
rest 56 mins all sets same pace
4 sets 80-90% effort
– Run 400m
– 14 wall balls 20# 10′ target
– 12 no pushup burpee box jump – SD 24/20”
– 10 HR pushups
– 10 cal row
rest 5-6 mins all sets same pace
A) Snatch tech work
B) EMOM x 8-10min (perfect execution)
– 1 power snatch + 1 snatch balance + 1 hang squat snatch
C) Overhead squat 3×3 @ 30X1; R3M
D1) Good morning @2111; 2-3×4; rest 30 sec
D2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec
A) PC x 1/PP x 1/PJ x 1/SJ x 1; rest 2mins x 6 build per set
B) Close grip bench press 3-4×3; rest 3mins
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12mins 80-90% effort (constant movement):
– 4 TGUP 2/arm (heavy)
– 2 burpee MU/CTB pull-ups/regular pull-ups (or 2 burpees+4 banded pull-ups)
– 40 DU (100 singles)
A) Deadlift; 5, 5, 5, 5, 5; R3M
*build to a tough set of 5 by final set
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800 m run @ 90%
R3M x 3 (compare to 8/5)