ANNOUNCEMENTS
— Our February on-ramp class begins Tuesday, February 5th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. Dynamic Mobility Drills
III. 2 rounds of (w/ 1 Dumbbell 5L+5R)
10 x Dumbbell Press
10 x Dumbbell Front Squat
10 x Dumbbell Thruster
10 x Dumbbell Snatch
IV. Mobility
Impact/Focus: Power Snatch 5 x 5 Barbell Cycling
Warm up as needed with sets of 3-5 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.
Every 2 minutes for 6 Rounds (12:00 total working time)
complete the following:
5 x Power Snatch
Notes: Execute these working sets/reps unbroken, utilizing the same weight across all sets is ideal if a challenging load (glass ceiling consideration 60% 1RM Range). If sets are fast, explosive, and cycled with sound technique then weight increases may be applied. The magic is in the movement, freaks, get some.
Post loads to comments.
“6 Rings”
Complete for time
Row 500m
—
Then complete the couplet of
15-12-9
Dumbbell Thrusters (50/35lbs)
Chest-2-Bar Pull-ups
—
Row 500m
Deadlifts: 105#
6 Rings: 8:32 (mod)
1/2 mile bike
30 Walking Lunges
15 Ring Rows
24 WL
12 RR
18 WL
9 RR
1/2 mile bike
Power Snatch: 115#.
“6 Rings”: 9:29 Rx.