Insane workouts guaranteed to get you shredded immediately ;)

Insane workouts guaranteed to get you shredded immediately ;)

Workouts for July 29-August 4th

 

FRIDAY NIGHT LIGHTS THIS WEEK J

No 6:15pm class on the first Friday of each month.  The 5:15pm will be a special workout and we’ll party together after that class!

 

Monday

A) In 12:00
Build to a heavy 2 Front Squats

B) Complete
3 x 2 reps @ 80% of part A with a :03 pause in the bottom of each rep

C) 5:00 AMRAP's
2 rounds of
30 DB snatches, 50/35
15 Lateral burpees
Max Calorie bike/row in remaining time
*5:00 rest between rounds

 

Tuesday

A) In 10:00
Build to a 3 rep max bench press

B) complete max reps in 1:30
Perform at 50% of today's heaviest triple

C) 10:00 EMOM for quality
0:40 DB Box Step-overs
0:40 Renegade Rows

 

Above & Beyond:

10 min of muscle up transition drills

-        If you can do a strict pull up and handful of ring dips you’re ready for a muscle up

-        If you can’t do the above:

  • 3 sets of 8 reps: negative pull ups with 3-5 sec descent
  • 3 sets of 8-12 reps: ring dips (strict or kipping practice)

-        If you can do those things time to work transition skills, spend 10min on drills

 

 Wednesday

20:00 AMRAP w/  partner
4 rounds:
250m row + 200m run
20 Chest-to-bar
-then-
4 rounds:
250m row + 200m run
20 Power cleans (115/80)
-then-
AMRAP (in remaining time)
250m row + 200m run
100 Double-unders

*Each round begins with a 250m row and a 200m run. One athlete will run while the other rows.
*Work together to complete the other movement in each couplet with one athlete working at a time.

 

Above & Beyond:

10 min of mobility:

-        Bad front rack?  Wrist always hurt?

-        5 min lat foam rolling

-        5 min of calf smashing or the “banded triple threat”

 

 

Thursday

For time:
5K RUN

 

Above & Beyond:

3 rounds for quality:

-        5x strict toes to bar or knees to elbow

-        20’ handstand walk

 

 

Friday

3 Position Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

*Technique focus. Do not exceed 75% of you 1RM Snatch

Then,

RANDY

For time: 75 Power Snatches, 75/55 lbs

 

Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

FRIDAY NIGHT LIGHTS 5:15pm class
50-40-30-20-10 reps for time (w/ Partner)
Wall balls
Calorie row
Lateral burpees
*One partner works, one rests.
*perform 3-5 strict pull-ups as a "buy out" each time you switch

 

No 6:15pm class on the first Friday of each month.  The 5:15pm will be a special workout and we’ll party together after that class!

 

Saturday

HERO WOD 10 - "31 Heroes"
AMRAP (with a Partner) in 31 minutes:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
*Partners alternate 400m plate carry (45/25 lb)

 

 

Sunday

TBD

 

 

 



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