SKILLS for Saturday 7/9/2022 is the CLEAN
WORKOUT for Saturday 7/9
“TREVOR”
in teams of four, for time:
300 pullups
400 pushups
500 situps
600 squats
Post team names and times to whiteboard!
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We still need volunteers for this Sunday’s event! Email, DM, or talk to us if you can volunteer!
(You’ll get that sweet limited edition shirt!)
WORKOUT for Friday 7/8/2022
snatch 10-to-1, ascending in weight then
21-15-9 reps for time:
hang power snatch, 20/29/43kg
(ring) dips
Post times to whiteboard.
WATCH:
SKILLS for Thursday 7/7/2022 is the DEADLIFT
CONDITIONING for Thursday 7/7
WORKOUT for Wednesday 7/6/2022
EMOM x 10 minutes:
clean + push jerk + power jerk + split jerk
2 rounds for time:
20 cleans, 25/45/70kg
30 HSPU
40 burpee over bar
Post time to whiteboard!
WATCH:
SKILLS for Tuesday 7/5/2022 is the SNATCH
CONDITIONING for Tuesday 7/5
We’re on a Holiday Schedule today! And just like we do every year we will have three different workouts for the three different classes
WORKOUTS for Monday 7/4/2022
9am “LUMBERJACK 20”
20 deadlifts, 60/88/125kg
400m run
20 kettlebell swings, 16/24/32kg
400m run
20 overhead squats, 20/35/52kg
400m run
20 burpees
400m run
20 chest-to-bar pullups
400m run
20 box jumps, 12/20/24″
400m run
20 dumbbell squat cleans, 2×20/35/50lbs
400m run
10am “THE SEVEN”
Seven rounds for time of:
7 handstand pushups
7 thrusters, 29/43/61kg
7 knees-to-elbows
7 deadlifts, 55/78/112kg
7 burpees
7 kettlebell swings, 16/24/32kg
7 chest-to-bar pullups
11am “RANKEL”
AMRAP in 20 minutes:
6 deadlifts, 43/70/102kg
7 burpee-pullups
Post results to whiteboard!
WATCH:
