Open Gym or:
Find a 1 Rep Max Snatch and Clean & Jerk
May 172013
May 162013
You know what that means!
Partner Bear Complex!
- A Bear Complex is 7 times through this complex:
Clean + Front Squat + Push Press + Back Squat + Push Press
(The bar cannot be dropped during the entirety of the complex, or else it does not count.)
- You will have 15 minutes to find a max Bear Complex. Both Partners must complete the Complex.
Immediately when the clock hits 15 minutes:
7 Rounds for Time:
10 Deadlifts 315/209#
15 Box Jumps 30/24"
- While one partner is working, the other partner must hold a Handstand. If they come out of the handstand, the person working must stop until the other is back into a handstand.
- Each team can use only one barbell. If one partner requires a different weight, the team must change the weight before continuing.
May 152013
Spend 20 minutes working on maintaining a Hollow body in multiple positions – Handstands, Dip Supports, Hanging from Pull up bar, etc.
- (I'd spend a little extra time working on a stable handstand position. You just might need it tomorrow….)
Tabata Russian Twists
- 20/14# Med Ball. Must touch the ground on either side each rep
- 1 minute Rest
Tabata Kettlebell Swings 24/16 kg.
May 142013
Clean Complex Time!
Spend 15 minutes working up to a max of the following complex:
Hang Clean (just below knees) + Low Hang Clean (1" off of floor) + Split Jerk
- Like Monday, you must maintain your grip on the bar through the entire complex.
200 meter Sprint
6 minute AMRAP:
10 Parallette Push ups
15 Toes-to-Bar
200 meter Sprint
May 132013
Happy Birthday Cris!
For time:
10-9-8-7-6-5-4-3-2-1
Tire Flip Burpees
Strict Pull ups
May 122013
Don't forget! The New Primal Games are approaching fast! Be sure to get your team together and register here.
You asked for it, and you got it! There will now be 5 am classes every day Monday-Friday!
Snatch Complex Time! Spend 15 minutes working up to a max in this complex:
Hang Snatch (just below knees) + Snatch (from the floor)
- You must maintain your grip on the bar between movements.
6 Rounds for Time:
10 Pistols (alternating Left/Right)
20 Wall-balls 20/14#
30 Double-unders (If you don't have double-unders, each attempt counts as one)
May 102013