Congratulations to our July on-ramp graduates Pete and Brinck! Awesome job guys and we look forward to seeing you in the regular classes soon!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Push Press
5 x Overhead Squat
III. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.
Power Clean 1-1-1-1-1
Post loads to comments.
“Halo Top”
Complete for time
Run 400m
21-15-9 reps of
Overhead Squat (135/95)
‘American’ KB Swings (32/24)
Then…
Run 400m
Post times to comments.
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:00
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rx+-(155/105)
Rest 4 Minutes
46 – 95#
AMRAP 4:00
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rx+-(135/95)
Rest 4 Minutes
46 – 80#
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Rx+-115/80
48 – 65#
255#.
10:53 Rx.
Power Clean: 120# PR!
Halo Top: 13:12 (65#/16kg)