A) Power cleans
E2MOM x 8 min (4 sets)
1 hang power clean + 1 power clean (not TnG) 65-80%
+
E2MOM x 8 min (4 sets)
1 power clean @ 85, 90, 90+, 90+%
B) 4 rounds for time:
– 200 m run
– 12 box jumps – SD (24/20”)
– 12 DB snatches alternating
B) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1
– 10 dual DB bicep curls
A) EMOM x 15
1: Bench press x 2-3 @ 80-85%
2: 5, 10, or 15 UB T2B (work on connecting reps)
3 rest
B) Gymnastics Cycle
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft HS walk
b) 3-5 wall “walk-ins”
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 20 Russian KB swings (heavy)
C) Optional conditioning
Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets
A) E2MOM x 10 min (5 sets)
– 1 push press + 1 push jerk + 2 split jerk
*hold receiving position of split jerks for 2-3 seconds before recovery.
B) Every 6 min x 3-4 sets @ 90+%:
– 25/20 cal row
– 10 shoulder to overhead (135/95, 115/75, 95/65)
– 15 burpees
*If you can put together 10 UB S2O at a heavier weight, do it.
“12 Days of Thankfulness”
1 200 Meter Row/Run
2 Burpees
3 Dumbbell Thrusters (50ish/30ish lbs)
4 Box Jumps (24/20”)
5 HR Push-Ups
6 KB swings (70/53)
7 Pull-Ups
8 Wallballs (20/14)
9 Toes to Bar
10 Reverse Lunges with KB in goblet hold
11 Ring Dips
12 TGUPs (6/arm)
Complete in order of the “12 Days Of Christmas” song. 1 then 2, 1 then 3, 2, 1 and so on. Don’t worry about time, just have fun working off last night’s turkey dinner!
A) Build to a 5RM push press in 10 min
B) E2MOM x 16 min (8 sets)
1: 1.1.1.1 power clean + push jerk (rest 10 sec between reps)
2: 2-3 weighted pull-ups @ 21X0
C) 10-8-6-4-2 reps for time
– power clean 135/95
– HSPU/ banded HSPU/ seated DB L-sit
A) EMOM x 6 min
– 5 hang power snatch (135/95, 95/65, 75/45)
B) 10 min AMRAP at 85%:
– 5 DB burpees (30ish/20ish)
– 10 T2B
– 30 DUs
– 200 m run
C) 3 rounds not for time:
– 8-10 bent over barbell row @ 20×1 (supinated grip)
– 10 DB pronated forearm curls
– 10 DB supinated forearm curls
A) E2MOM x 10 min (5 sets)
– 3 front squats at 85%
B) EMOM x 10-14 min
E: 8 thrusters (115/85, 95/65, 75/45)
O: 12/9 cal row
C) 3 rounds not for time:
– 8-10 good mornings @ 20X1 (heavier than 11/10)
– 20 weighted sit-ups
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A) EMOM x 6 min (3 sets)
(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps
B) E2MOM x 10 min (5 sets)
– snatch from floor w/ 2 second pause at knee
*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.
C) 3 rounds not for time:
– BB elevated hip extensions x 8-10 @20X1
– Side shuffle sled drag down and back
– 30 sec earthquake bar hold (heavier or longer than last week)
Competing in BB&HB? There will be some alternate work for you to do. This will mostly consist of some light cardio and mobility.
*No evening classes as we prep for Barbells & Handlebars 2015! We would love your support. Each spectator ticket comes with a drink ticket. They are more at the door so buy them HERE.