Who’s ready for Coach Kevin’s first Olympic Weightlifting Class at 11 AM today?!
Strength
EMOM 15
1 Power Snatch (ME)
Conditioning
3 Rounds
500/450m Row (Fx: 450/400)
25 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
25 Toes to Bar (Fx: 15)
Time Cap 15:00
6am class cancelled due to snow!
Normal schedule the rest of the day!
Strength
E2MOM 18
1: 3 – 5 Kip Up/Strict Down Pull Ups with :03 Negative (Fx: 3 – 5 Jumping Pull Ups with Slow Negative) (Rx+: 3 – 5 Strict Pull Ups with :03 Negative)
2: 10 Alternating Goblet Cossack Squats (Fx: Unweighted)
3: 5 Kneeling Jumps (Fx: Seated Box Jumps) (Rx+: Kneeling Box Jumps)
Conditioning
AMRAP 7
21 Russian Kettlebell Swings (32/24) (Fx: 24/12)
7 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
Strength
25:00 to Establish:
1RM Deadlift
Conditioning
10 – 8 – 6 – 4 – 2 (Rx+: 14 – 12 – 10 – 8 – 6)
Strict Handstand Push Ups (Fx: Kipping)
1 – 2 – 3 – 4 – 5
Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)
Finish Each Round With 200m Run
Strength
E2MOM 10
2 Split Jerks @75 – 80%
Conditioning
EMOM 15
1: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Rope Climbs (Rx+: Legless)
3: Rest
Want to get better at Ring Muscle Ups? Sign up for our RMU Skills Clinic tomorrow evening at 6:45 PM!
Strength
E2MOM 18
1: 5 Parallette Plank to :03 Tuck Hold (Fx: 3 Plank to :03 Tuck Hold on Boxes) (Rx+: 3 Parallette Plank to :03 L-Sit)
2: 5 Each Side Kettlebell Windmills
3: 10 Weighted Sit Ups with Feet Secured
Conditioning
10 Rounds
8 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
4 Burpee Box Jumps (24/20)
