December 5th, 2017
8 Jumping Air Squats directly into
3 Push Jerks or 3 Push Press x 6
(Build up in load)
7 Clean and Jerks
10 Toes to Bar
8 min AMRAP
Fitness: (95/65) 8 Straight Leg Raises
Performance: (115/75)
Open: (135/95)
Coach’s Tip: For the jump squats during the Strength portion today, look to open your hips all the way. We are reenforcing that full extension that will translate into better hip driven with our jerks.
Save the date!
25 min EMOM
Min 1: 10 Burpees
Min 2: 45 Seconds on the Assault Bike
Min 3: 20 second Handstand Hold or Handstand Walk
Min 4: 20 Sit ups
Min 5: Max KB Swings
Score = Total KB Swings
Coach’s Tip: Today’s work is all about maintaining 75-80% of Max effort all rounds. Nothing here should be maximal — meaning, you should be able to repeat your effort each round. Burpees should NOT take longer than 40 seconds to complete otherwise scale to 8 reps per round. Some days beat us up and others are more of an active recovery that lets the body heal and come back stronger. Practice pacing, staying in the slightly uncomfortable zone, but still being able to repeat.
There’s a baby in that belly! Congrats to Liz B. on number 2!
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Open Gym 9a – Noon (No yoga!)
Save the date!
15 Banded Pull aparts
15 Scap Push ups
1 min Shoulder Stretch on a Box
3 Rounds
10 min EMOM
8 Power Snatches
Max Doubles
Fitness: 45/35 (max singles)
Performance: 75/55
Open: 75/55
Coach’s Tip: This workout will feel similar to Open 14.1, but with a little different stimulus. It is 80 power snatches so make sure you are cycling with good form. The first round or 2 will be quick, but since there is no built in rest it will start to get very taxing.
