A) 5x 1 Push Press + 2 Push Jerks; rest 2 min (build heavy by 4 or 5)
B) 3 rounds at 85% of:
– 400m run
– 15 thrusters (75/55)
– 15 burpees
*20 min cut-off
Author: Ryan Savard
A) Squat Clean Thruster Clusters @ 3.3.3 x 1, 2.2.2 x 1, 1.1.1 x 1 (rest 10 seconds btwn reps) – rest 2-3 min between sets
B) “The Chief”
Max rounds in 3 minutes of:
– 3 Power cleans (135/95)
– 6 Push-ups
– 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Start where you left off on the previous round.
Roller Derby This Saturday Night!
Ever been to a roller derby bout before? Well our very own Jennifer Shanley will be participating in the Assassination City roller derby playoffs when her team, Viva La Revolucion, battles Ruby’s Revenge in the first bout starting at 7pm this Saturday night. Come show her some support and watch women knock down other women!
Where: 3022 Moon Dr Mesquite, TX 75150
Doors: 7:00 PM
Whistle: 7:30 PM
FREE Parking | BYOB (no glass) | BYOC (chair)
Click HERE for the Facebook event.
A) Power Snatch Clusters 3.3.3 x 3 – rest 2 min (rest 20 sec btwn triples)
– Work on a fast and fluid turnover.
B) Warm up to a heavy deadlift in 8 min
C) Amrap in 8 min:
– 3 deadlift (225/155) or 70% of max
– 3 toes 2 bar
– 6 DL
– 6 T2B
(etc… increase by 3 per round)
D) Coaches choice midline work if time permits
A1) 4×5 Bench Press @ 42×1 – rest 30 seconds
A2) 4×5 Weighted Strict Supinated Pull-Ups (heavier than last week) – rest 90 seconds
B) 5 rounds for total working time @90%:
– 250 m Row Sprint
– 30 Double Unders
– 8 Burpees AFAP
– rest 3 min
High Quality H20
Are you drinking enough water? Summer has started and it is HOT! Plan to start and end your day with water. Even when sleeping, your body loses water. Drinking a glass of water when you first wake up and last thing before you go to bed can help balance what you lose while sleeping. Also, your body loses water during the day when you perspire, urinate and breathe. If you are more active or are working/exercising in a hot or humid environment, you will need to replenish lost fluids: don’t underestimate the amount of fluids you lose from perspiration. In one hour of exercise your body can lose more than a quart of water, dependent upon exercise intensity and air temperature. Therefore, you should drink before, during and after exercising. For most workouts water is the best fluid replacement, but electrolytes also need to be replenished. Pick up a coconut water or a small fruit juice next time you leave the gym or have a cold one sitting in your fridge. These will also help raise lower blood sugar levels immediately post workout.
A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec. LAST TIME THIS CYCLE
A2) 3×4-6 Weighted Ring Dips – rest 90 sec
B) 16-12-8-4 reps for time of:
– R/L Kettlebell Snatches (16R/16L, etc.)
– Box Jump – step down (24/20)
A) 5x 1 power clean + 1 hang squat clean + 1 jerk
B) 5 rounds for total working time:
– 6 TnG power clean and jerk
– Sprint 200m @100%
rest 3 min