The 2019 Civil War is this Saturday! Teams have been posted and all workouts are released. If not already, you should be coordinating with your coach/team regarding workout assignments. Click here for all the info.
MONDAY, JUN 24
1 power snatch + 1 squat snatch
Build to a heavy set of the complex.
Beginners may perform:
2 power snatch + 1 overhead squat
2 power snatch
8 squat snatch (115/75)
2 rope climbs
Rx+ legless rope climbs & snatch @ 135/95
TUESDAY, JUN 25
1 hang clean + 1 clean + 1 jerk
Any type of hang position, clean, or jerk is acceptable. Build to a heavy set of the complex in 15 minutes.
5 power cleans (205/135)
WEDNESDAY, JUN 26
90′ sled push (heavy!)
Single arm DB complex
Sled pushes shall be performed inside. Push the sled from rig to rig, and back (rig to rig = ~45′). Pick your own weight. The weight should be challenging, this is not a sprint.
Single arm DB complex:
3 strict press + 6 push press
Perform all reps on one side, then switch and perform on the other. Build to a heavy weight.
10/8 strict pull-ups
10 devils press (2 x 40/25)
10 box step-overs (2 x 40/25)
20 alt leg DB front rack lunge (2 x 40/25)
For the box step overs, hold one DB in each hand at your side.
Strict pull-up modifications:
Strict banded pull-ups (band between j-hooks)
The point is to scale to strict pulling variation
THURSDAY, JUN 27
Every 90 sec x 8:
3 thrusters, from floor
3 rounds, 2 min rest between rounds:
1.2 mile bike
Decreasing thruster reps, but increasing weight each round:
Round 1: 15 thrusters (95/65)
Round 2: 12 thrusters (115/75)
Round 3: 9 thrusters (135/95)
Scale the weight appropriately but still increase the weight each round. Score is total time including rest.
FRIDAY, JUN 28
Min 1 – 6 KB deadlift + 6 KB hang clean
Min 2 – 2 x 30′ stationary sled pull
Min 3 – 30 sec row for calories
No weights prescribed today as I want to make sure you pick appropriate weights. Today’s EMOM is not about maxing out the effort each minute, rather controlled and quality reps.
Stagger the start time as needed, complete the workout in the order listed.
SATURDAY, JUN 29
No regularly scheduled classes