Congrats to everyone that hit a PR on their deadlift last week! That PR bell was ringing almost nonstop. Coming up this week, you’ll have an opportunity to go heavy-ish with some high volume back squats, and we’ll be re-testing “Cali Bear” on Friday. We’ll also have some extended time to practice gymnastics pulling movements on Wednesday.
On Saturday, we have our annual St. Paddy’s Day workout during normal class times (8AM and 9:15AM). The workout will mimic how it might feel if a night out on the town goes a bit sideways…
Looking forward to it!
Monday, March 9, 2020
8 minute AMRAP:
- 12/10 Cal Row
- 10 HSPU
- 10 Renegade Rows (35/20)|(20/10)*
Rest 2:00. Repeat!
*Renegade Row = Row L + Row R + Push-Up
Tuesday, March 10, 2020
For load, establish a 10 RM Back Squat.
4 rounds for time:
- 75 Double Unders
- 15 Hang Squat Clean (95/65)|(65/45)
11:00 Hard Cap.
Wednesday, March 11, 2020
On a 10:00 clock, practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row.
Every 2 minutes for 20 minutes:
- Min 0-2 – 400m Run
- Min 2-4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
Thursday, March 12, 2020
5 sets for time:
- 20/15 Cal Bike
- 25 Russian KB Swing (70/53)|(53/35)
- 20 Box Step-Ups (24/20)
Rest 2:00 b/t Sets.
30 Weighted Sit-Ups
Friday, March 13, 2020
On a 10:00, build to a heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
Every :30 for 20 minutes, perform 1 Power Clean & Jerk (225/155)|(155/105).
Last seen on 11/29/19.
Saturday, March 14, 2020
It’s time for our annual St. Paddy’s Day workout! This year, we’ll have a partner workout that mimics what it might feel like if you partied a bit too hard. 😜 See you there at either 8am or 9:15am!