CLUSTER

Work up to a heavy Squat Clean Thruster, aka a “Cluster.”

Post loads to comments.

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PARTNER WOD

For Time:
100 Thrusters 135/95

Every minute on the minute, both partners perform 5 synchronized Burpees. Both partners must have their chests on the floor at the same time for the Burpee to count as a rep. The Thruster weight should be medium heavy for you.

Post time, Rx, and partner to comments.

5 rounds
20 Bike Cals
10/arm Single Arm DB Deadlifts
20 Arm Circles
:20/side Side Plank

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

For 20-30mins
100m Jog
:20 Hang
10/side Lying Leg Kicks
10m Spiderman Crawl

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 5-8

A2) Single-Arm Ring Row:
4 x 5-8

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements. If the Clean is the limiter in how much weight you’ll be able to Front Squat, and you feel like they’ll be too easy for 5-8 reps, perform them at a 31X0 tempo.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 8 of 8

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For Time:
30 Power Cleans 50/30kg
30 Push Jerks

The load should be light, and you should be fast, scale accordingly. The Push Jerks are “shoulder-to-overhead anyhow.” Be sure to fully stand up on all 60 reps.

Post time and Rx to comments.

5 Snatch 65%
5 Snatch 70%
5 Snatch 75%
5 Snatch 80%
5 Snatch 85%

Amrap 4
buy in = 15 front squat @ 50kg.
then
T2B 2-4-6-8-10-12-14-16-18-
Situp 5-10-15-20-25-30-35-40-45-

4 min rest

Amrap 4
buy in = 15 front squat @ 50kg.
then
ring dip 2-4-6-8-10-12-14-16-18-20-
pushup 3-6-9-12-15-18-21-24-27-

4 min rest

Amrap 4
buy in = 15 front squat @ 50kg.
then
WB 2-4-6-8-10-12-14-16-18-
Burpee 2-4-6-8-10-12-14-16-18-

score is total reps
Front squat does NOT count !!

Conditioning
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2 Bikes + Prowlers

Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a prowler push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds.

30min amrap:

• 5cal SkiErg
• 1-2-3... raaka rinnalleveto riipusta
• 5cal Assault Bike
• 1-2-3... thruster
• 5cal GHD-istumaannousu
• 1-2-3... push jerk

(N 42,5kg / M 60kg)

Tankoliikkeisiin yksi toisto lisää joka kierroksella. Kaikkien toistojen on tultava UNBROKEN tai harjoitus päättyy. Skaalaa painoja tarvittaessa, jotta saat tehtyä harjoituksessa täydet 30min.

10 RFT

• 3 Bar Muscle-ups
• 5 cleangrip Deadlifts 100kg
• 10 m. Handstand walk

TIMES TO BEAT

Beginner athlete: 23min 5sec
Average athlete: 19min 14sec
Advanced athlete: 15min 23sec
Elite athlete: 11min 33sec
Regional athlete: 10min 0sec

Scale bar muscle-ups to 6 Chest to bars, or 10 pullups