Power Endurance, Strength

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Good Morning @ PVC +
2×10 Push-Up +
5×3 Pull-Up
Then
5x (2/1) Power Clean/ Jerk @ 65# +
4x (2/1) Power Clean/ Jerk @ 85# +
3x (2/1) Power Clean/ Jerk @ 100# +
2x (2/1) Power Clean/ Jerk @ 115#
Rest Some Between Blocks
Then
40m Weighted Bear Crawl @ 170# +
10x Box Jump @ 24” +
2:00 minute AirFit @ (15 seconds Hard/ 15 seconds Less Hard Pace) +
Rest 2 minutes
Five Blocks
Then
300 seconds of FLR (1 Rest Period)
Then
“Cool Down”

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Good Morning +
2×10 Push Press @ 2×12-15# +
2×10 Push-Up
Then
5x Accelerating Squat @ 30# of Chain +
6x Off Box Lunge @ 12” Box (Per Side) +
1:00 minute SkiERG @ (15/15) Sprint/ Recover Structure
Rest 2 minutes, Three Blocks
Then
10x Standing Strict Press @ 35# +
20m Seated Rope Pull @ 70# +
2:00 minute Row @ (15/15) Sprint/ Recover Structure
Rest 2 minutes, Three Blocks
Then
“Cool Down”

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2×10 OHS +
5×3 Pull-Up
Then
6x Renegade Row (Heavy) +
3x Axle Clean & Jerk +
2:00 minute Row @ (15/15) Sprint/ Recover Structure
Rest 2 minutes
Four Rounds
Then
“Cool Down”

Workout:

Warm Up with 10 minute AirFit +
Foam Roller +
3×10 Shoulder Dislocate +
2×10 OHS +
2×10 Push-Up +
2×10 Good Morning @ PVC +
2x20m Lunge
Then
10x KB Swing @ 35# +
2:00 minute Row @ >460m +
Rest 2 minutes
Three Blocks
Five Minute Intermission
Then
10x Goblet Squat @ 35# +
2:00 minute AirFit @ (15/15) Sprint/ Recover Structure
Rest 2 minutes
Three Blocks
Five Minute Intermission
Then
5×10 Plank Press

Notes:

Emily Op: Power Clean/ Jerk, Weighted Bear Crawl, Box Jump, AirFit

Gabrielle: Squat, Lunge, Ski/ Press, Pull, Row

Emily & Jessie: Renegade Row, Clean & Jerk, Row

Chelsea: Row = 464m, 465m, 502m, Goblet/ AirFit, Plank Press

 

Photos:

When it says sprint, you SPRINT.

When it says sprint, you SPRINT.

 

It was great to have Emily back in the gym this afternoon.

It was great to have Emily back in the gym this afternoon.

 

It's not enough to just show up to the gym. It's the quality of work that really counts. When you're in the gym, be in the gym. Everything else, all the extraneous crap stays outside. //

It’s not enough to just show up to the gym. It’s the quality of work that really counts. When you’re in the gym, be in the gym. Everything else, all the extraneous crap stays outside.

 


Power Clean, Deadlift, AirDyne, Farmer Carry, Push-Up

Workout: (Power Clean)

Warm Up with 10 minute AirDyne +
Foam Roller +
3×5 Wall Squat +
2×15 Air Squat +
2×10 Shoulder Dislocate +
2x20m Lunge +
2×5 Jump Squat +
2×10 Push-Up +
3×5 Power Clean @ 35#
Then
3×5 Power Clean @ 55# +
3×4 Power Clean @ 65# +
3×3 Power Clean @ 75# +
2×2 Power Clean @ 85# +
4×1 Power Clean @ 95-100-105-110# (Miss @ 110#)
Then
5×5 Push Press @ 55# +
Rest Some Between Sets
Then
10 minute AirDyne @ Easy Pace
Then
“Cool Down”

Notes:

Hilary: Power Clean = 105# New PR

 

Workout: (Deadlift, Row)

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×10 Air Squat +
2×10 Shoulder Dislocate +
2×10 Push-Up +
2x20m Lunge +
2×10 Good Morning @ 45# +
2×10 RDL @ 45#
Then
Work Up to Deadlift 1RM
Then
2×3 RDL @ Clean 1RM +
3×3 RDL @ 105% of Clean 1RM
Rest Some Between Sets
Then
100m Sprint on Rower @ Hard Pace +
Rest 90-120 seconds, Negative Splits
10 Rounds
Then
“Cool Down”

Notes:

John: Deadlift = 545# New PR, Row = 14.2 seconds New PR

 

Workout: (AirDyne, Farmer Carry, Push-Up)

Warm Up with 10 minute AirDyne +
Foam Roller +
2×5 Wall Squat +
2×15 Air Squat +
2×10 Push-Up +
2×10 Good Morning @ 45# +
5×5 Pull-Up (DHNK)
Then
2:00 minute AirDyne @ 250watt Pace +
40 meter Farmer Carry @ 2×72# KBs +
10x Push-Up
No Rest
10 Rounds
Then
“Cool Down” with More Pull-Ups

Notes:

Matt

 

Photos:

Hilary had no trouble hitting a New PR of 105# on Power Clean this morning.

Hilary had no trouble hitting a New PR of 105# on Power Clean this morning.

 

John cranking through 545# for a PR.

John cranking through 545# for a PR.