10 TnG Power Cleans, Ascending
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5 Rounds:
10 Unbroken Power Cleans 135/95
10 Unbroken C2B Pull Up
The goal of today is to get some practice with barbell cycling, specifically maintaining power while cycling.
Score: Time to Complete Intensity
Scaling for Intensity
5 Rounds
15 DB Power Clean 50/35
9 Step Over 50/35 with 20/16 box
6 25 Ft Shuttle Sprints
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5 Rounds
10 RDL
10 Farmer Carry Step Back Lunge
AHAP Unbroken
The consistency takes place after the met-con today. The goal is to really end the cycle blowing up the back of the legs
Score: Time to Complete Intensity
Step Over → Reduce Weight → Reduce Height → Unweighted
AMRAP 30
P1: 20/15 Cal Row
P2: ME Burpee
P2: 20/15 Cal Row
P1: ME Burpee
Rest 2 Minute
Reverse order for the next round
This is a fun head to head style workout. One person rows, the other person has to accumulate as many burpees as possible. Then they flip with the burpee person hopping on the rower. After both people have rowed and performed burpees, rest two minutes.
Score: Total Individual Burpees Completed
Burpee → Bodybuilder
6 to 10 Sets
1 Push jerk + 1 split jerk
from the rack
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AMRAP 15
4 L KB jerk 2/1.5
8 LS Pistols
4 R KB jerk 2/1.5
8 RS Pistols
A bruiser of a workout following some split jerk work. The day, in it’s entirety, is designed to help with shoulder stability.
Score: Rounds + Reps on Intensity
AMRAP 20
21 Russian KB Swing Each 32/24
15 Russian KB Swing Each 32/24
9 Russian KB Swing Each 32/24
Rest 2 min when partner 2 is done
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Deadlift
3×5 at 85 to 90% of 5RM
The structure of today is a bit different. The goal is to work on maintaining pulling technique while fatigued. The Russian KB Swing should get the hamstrings firing
Russian KB Swing → Reduce Weight → KB High Pull → KB Deadlift
In teams of 2, I go you go
10 rounds each:
5 Deadlift’s 225/185
5 Burpees over the bar
Plus
10 Rounds each:
5 Front Squats 135/95
5 Box Jumps 24/20
Teams of 5 or 6
40 Min Amrap
Row for meters, switch every 250 m
Kb swings 1.5/1.0
Push-up’s
Goblet squats 1.5/1.0
Sit-up’s/Russian Twists (plate or ball)
Rest
With one person rowing at all times, team mates perform movements and switch every 250 meters. Team mate rests after last movement for duration of the row. Score is the total meters rowed in 40 min. Winning team wins an Easter treat!
