Saturday L2
Warm-Up:
6 Minutes
As Many reps As Possible
10/8 Calorie Bike
10 Medicine Ball Squat Cleans (20/14)
8 Box Jumps
4 Kipping Pull-ups
Strength:
Snatch
10 x 1
New Set Every 1:15
All Sets between 70-80%
Clean And Jerk
7 x 1
New Set Every 1:30
All Sets between 65-75%
Metcon:
Partner Workout
2 Rounds
For Time:
100 Calorie Bike (Split)
80 Wall Balls (20/14)-(10/9)(Split)
60 Burpee Box Jump Overs (24/20) (Split)
40 Chest to Bars (Separately)
20 Power Cleans (185/125)(Split)
Optional Additional Work Sessions
- Only do additional training if you’re able to recover for next training session
- Consistency before additional workloads, (5 Class workouts > 3 class workouts +
additional work
Accessory:
Deadlift
1 x 6
Build to a heavy touch and go 6 Rep Deadlift
Should feel like you can hit another 2-3 reps at the final weight
Belt Squat Dual Kettlebell Sumo Deadlifts
1:30 On/ 3:00 Off
Body Weight on the machine
Progressive kettlebells
45 degree weighted Hip Extensions
4 x 12
Load with a dumbbell in the back rack
Rest 1:00 Between
Side Banded Plank Hold
3 x :20/Side (Green Band)
Rest as needed Between
Team Workout:
2022 Quarterfinals Workout 4
For time, starting with the women:
40 synchro toes-to-bars
30 synchro box jumps
20 synchro alternating dumbbell snatches
10 rope climbs (total)
20 synchro alternating dumbbell snatches
30 synchro box jumps
40 synchro toes-to-bars
When the women have finished, the men complete the workout.
♀ 50-lb (22.50-kg) dumbbell, 24-in (61-cm) box, 15-ft rope
♂ 70-lb (32.5-kg) dumbbell, 30-in (76 cm) box, 15-ft rope
Time cap: 30 minutes
