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Back Squat:
10@60-65%
2×10@65-70%
10+@70-75%
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
“AMRAP 12:
10 Reverse Back Rack Barbell lunges (135/95) (Fx: 115/80)
10 Box Jumps (30/24) (Fx: 24/20)
10 abmat situps
Rx+ 155/105″
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Overview Of The Week:
Monday: Power Snatches
Tuesday: Back Squats
Wednesday: Strict Gymnastics
Thursday: Deadlifts
Friday: Bench Press
Saturday: Hang Squat Clean
Sunday: Strict Press
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E2MOM 16
5 Power Snatches @ 70-75%
Does not need to be touch and go.
AMRAP 20:
400 meter Run
10 Chest 2 Bar Pull ups (Fx: 10 Pull ups)
40 Double Unders
20 Dumbbell Shoulder to Overhead (50/35, Fx:35/20) (10 each side)
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E2MOM 16
5 Power Cleans
Set 1: 60%
Set 2: 60%
Set 3: 65%
Set 4: 65%
Set 5: 70%
Set 6: 70%
Set 7: 75%
Set 8: 75%
Touch and go if possible.
3 Giant Sets
5 Close Grip Bench Press Tempo 3301 (Max
5-8 Ring Rows Tempo 3003
:45-1:00 Dual Front Rack KB Hold (As heavy as possible)
Come on out and show your skills at Top Golf Loudoun’s driving range today Saturday, April 6th at 3pm!
Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!
Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147
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Front Squat:
4×10@60%
1×10@50% with 3 second pause at the bottom of each rep
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
“19.Fun”
Partner WOD:
AMRAP 14:
1 working/1 Resting
50 Ft. Single Arm Front Rack Walking Lunges 50/35, Fx: 35/20
50 Strict HSPU (Fx: Kipping)
50 Suitcase Carry Step ups 50/35, Fx: 35/20
50 ft. Handstand Walk
Come on out and show your skills at Top Golf Loudoun’s driving range tomorrow, Saturday, April 6th at 3pm!
Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!
Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147
===============================
3 Rounds
10 Hollow Rocks
10 V-Ups or GHD sit-ups
5-10 Strict Pull Ups (C2B if possible)
5-10 Strict Ring Dips
200m Run (Easy, recovery pace)
4 rounds
200m Run
10 OHS (115/80) (Fx: 95/65) (Rx+: 135/95)
15 American KB swings (24/16) (Rx+: 32/24)
20 weighted abmat sit-ups (25/15) (Rx+: 45/25)
2 rope climbs
20:00 Cap
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E3MOM 18
5 High Hang Squat Snatch
Set 1: 55%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%
Percentage based on 1RM Snatch
4 Rounds:
25 Wall Ball Shots (20/14)
50 Double Unders
*3 burpees each time you break up the WBS
Post WOD Finisher:
3 Sets of
10 V ups
15 Hollow Rocks
Come on out and show your skills at Top Golf Loudoun’s driving range this Saturday, April 6th at 3pm!
Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!
Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147
===============================
E4MOM 20
Deadlift:
Set 1: 10@55-60%
Set 2: 10@60-65%
Set 3: 10@65-70%
Set 4: 10@65-70%
Set 5: 10@70-75%
Immediately after each set, row 1 minute, easy pace, damper at 3 or less.
For Time:
30 Cal Row
30 Box Jumps (30/24, Fx: 24/20)
600 Meter Run
*Coaches stagger Classes
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Strict Press:
3×10@60% with 3 sec. descent
2×10@60% without tempo
For total time
9-6-3
Push Jerk (115/80, Fx: 75/55)
Toes to Bar
Rest 2:00
9-6-3
Push Jerk 135/95, Fx: 95/65
Bar Facing Burpees (BCF Lateral)
Rest 2:00
9-6-3
Push Jerk 155/105, Fx: 115/80
Bar Muscle ups, Fx: Chest to Bar Pull ups
18:00 Cap
Rest 2 mins. between sets.
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OverView Of The Week:
Monday: Back Squats
Tuesday: Strict Press
Wednesday: Deadlifts
Thursday: Hang Squat Snatch
Friday: Midline/Strict Gymnastics
Saturday: Front Squats
Sunday: Power Cleans
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Strength:
Back Squat:
10@55-60%
2×10@60-65%
10+@65-70%
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
Conditioning:
AMRAP 7:
28 Double Unders
14 Alt. Dumbbell Power Snatches (50/35, Fx:35/20)
7 Dumbbell Goblet Squats (50/35, Fx:35/20)