Monday- April 2nd

April 1, 2018

Weekly Warm-Up: 10 min. AMRAP

*Mobilize - Passthroughs

*High kicks

*Floor touches

*High knees

*Butt kickers

*Row 250m/Run 200m

*10 wall squats

*10 OHS w/PVC


  + Today's Warm-up Movements:

           *the 5-Way shoulder

             *KB Iron Cross

             *Goblet Squat KB OH Circles

             *Banded Skier pull-downs




A. Jerk Balance

5 x 3 at light weight (about 40%)
*focus on correct footwork and getting the head through at the top

Recover the feet back to neutral between each rep



B. “Row & Go”

12 min. EMOM, 4 Rounds:

Min 1: 1 Round of Strict Cindy*

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (115/80#)


Score is total number of Clean & Jerks

*Cindy: 5 Pull-ups (sub. jumping pull-ups or ring rows), 10 push-ups, 15 squats


Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts. Gymnastics work trains us to move our own body weight, while weightlifting trains our ability to move an external weight through space. The capability to do both of these while fatigued prepares us for just about any task that life throws at us. 




C. Group Mobility/Stretching/Socializing










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