Wednesday 11/20/19
STRENGTH Gymnastics Skill - Week #2 EMOM 10: ODD Minutes: 30s of Handstands EVEN Minutes: 10 Hollow Rocks + 30 Single Unders CONDITIONING For time: 1 Mile Run Then, 5 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (800m...
Tuesday 11/19/19
STRENGTH 1) Weighted Strict Pull-ups: 2/5 x 6. Rest 60s. - Rx+ - Band Resisted Pull-ups - RX - Weighted - Bodyweight CONDITIONING AMRAP 18: 21 Calorie Row 15 Box Jumps w. step down (24, 20) 9 T2B 21 Overhead Squats (95, 65) Rest 60s after each completed round. L3:...
Monday 11/18/19
STRENGTH Front Squat: 1RM in 10 Sets. Rest 2:00 CONDITIONING "DT" 5 RFT: 12 Deadlifts (155, 105) 9 Hang Power Cleans (155, 105) 6 Push Jerk (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 16:00 Cap
Transition to SugarWOD
SugarWOD is a workout tracking app. It allows you to connect with your fellow Clippers with photo sharing, comments and digital fist bumps. You can find the workout of the day, check the leaderboard and track your fitness. We will no longer be using the Zenplanner...
Friday 11/15/19
STRENGTH Push Press: 2RM in 9 sets. Rest 2:00 CONDITIONING 2 RFT: 150 Double Unders 75 Calorie Row or 50 Calorie Bike 50 DB Push Press (50, 35) L3: (100 Double Unders) (45, 30) L2: (75 Double Under Attempts) (35, 25) L1: (100 Single Unders) (30 DB Push Press per round...
Thursday 11/14/19
STRENGTH Sumo Deadlift: 3/8 x 3 @75% of 1RM from 10/21, every 60s CONDITIONING For time: 50 Burpees 100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs) L3: (45, 30) L2: (35 25) L1: (Bodyweight Walking Lunges or light DBs by their side)...
Wednesday 11/13/19
STRENGTH Gymnastics Skill - Week #1 EMOM 10: ODD Minutes: 30s of T2B EVEN Minutes: 40s Single Unders CONDITIONING AMRAP 8: 5 Bar Facing Burpees 10 Hang Power Snatch (75, 55) 15 Overhead Squat (75, 55) Rest 2:00 AMRAP 8: 5 Bar Facing Burpees 10 T2B 15 SDHP (53,35)...
Tuesday 11/12/19
STRENGTH 1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s. 1b) Symmetrical Stance 1-Arm DB Rows - pronated grip: 2/4 x 15 each. Rest 30s. CONDITIONING Every 4:00 x 5 sets: 100 Ft. Front Rack KB Carry 10 Double KB Clean + Press (53s, 35s) 100 Ft. Front Rack KB...
Monday 11/11/19
CONDITIONING "Hot Shots 19" 6 RFT: 30 Air Squats 19 Power Cleans (135, 95) 7 Strict Pull-ups 400 Meter Run L3: (115, 75) (5 Strict Pull-ups per round) L2: (95, 65) (7 Band Assisted Pull-ups per round) L1: (75, 55) (10 Ring Rows per round) *No time cap Nineteen City of...
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