ANNOUNCEMENTS:
– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!
Warm-up Drills
I. Row 2:00
II. 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility
Impact/Focus: Power Clean Triples
Warm up as needed before completing the following workload every :90 for 8 rounds.
3 x Power Clean
Notes: Today’s repetitions will be touch & go. Increase weight able.
Post loads to comments.
“Gauntlet Thrown”
Work through the following for max reps/rounds:
2:00 x Max Reps of
American KB Swings (32/24kg)
—
1:00 x Rest
—
8:00 AMRAP of
10 x Burpees
15 x GHD Sit-ups
—
1:00 x Rest
—
2:00 x Max Reps of
American KB Swings (32/24kg)
Notes: Scale loads as necessary for KB Swings. GHD Sit-ups to Abmat Sit-ups scaling today is 1:1. Bring the lumber, freaks.
Post scores as reps of swings, amrap total reps, reps of swings to comments.
215#.
44 · 5+11 · 43 Rx.
“Power Clean Triples”: 135# x 3 good ones
“Gauntlet Thrown” : 42/4+10/30 (24kg)
Power Clean Triples: 140×3
Gauntlet Thrown: 43/4/35 RX
Power Clean Triples: 105#
Gauntlet Thrown: 21/4/18 Rx