Happy Father’s Day to all the dads in the gym.
You will probably notice a fair number of new faces over the last few weeks. We have had a good number of people coming through Elements and rolling into classes. Please be sure to introduce yourself and welcome all the new people.
Monday:
10 Min Heavy 3 Strict Pull-ups
15 Min AMRAP:
30 Cal Row
20 DB Push Press 50/35/hand
10 Deadlift 245/165
Additional Work:
Snatch: 1@65,70,75,80,85%
Snatch Pull: 3-3-3-3 @ 107%
Front Squat: 2@60,65,70,80%, 1-1-1@85%
Tuesday:
6 Rounds:
13 Thrusters 95/65
14 Pull-ups
Additional Work:
Isabel:
30 Snatches 135/95
Any variation of Snatch acceptable.
Wednesday:
Power Clean: 10 Min to find Heavy Single
4 Min AMRAP:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4 Min
4 Min AMRAP:
400m Run
10 Burpees Over Bar
Max Power Cleans 155/105
Rest 4 Min
4 Min AMRAP:
400m Run
5 Burpees Over Bar
Max Power Cleans 185/135
Additional Work:
Max Strict Parallette HSPU
Max Kipping Parallette HSPU
Thursday:
20 Min for max reps.
In teams of 4:
Partner 1: 200m Sandbag Run
Partner 2: Max Tire Flips
Partner 3: Max D-Ball to Shoulder
Partner 4: Rest
Partners change when Partner 1 gets back from run. 1-2-3-4-1…
Friday:
21-15-9
DB Hang Squat Cleans 50/35/hand
Handstand Pushups
600m Run
Additional Work:
Snatch: 2@60,70,75%, 1@80,85%, 1-1@90%
Clean and Jerk: 2+1@60,70,75%, 1@80,85%, 1-1@90%
Front Squat: 2@60,70,75,80%
Saturday:
In Teams of 3:
100/70 Cal Row
100 Box Jump Overs 24/20
100 Power Snatch 75/55
100 Toes-to-Bar
100 Power Snatch 75/55
100 Box Jump Overs 24/20
100/70 Cal Row
Additional Work:
30 Clean and Jerks for time 185/135
