1. The Zohan
20 minute AMRAP with partner
10 cal Assault Bike
7 Burpees
10 cal Row
7 Hang Clusters 95/65lb
note: one person watches one works, scale to 7/5 to keep it fast, if needed
*2.) 3 sets of Clean Complex
From blocks @ high hang (bar is in the pocket (if you don’t know what that means be sure to ask)) 3 Clean Extensions->2 Clean High Pulls->1 Power Clean
note: don’t whip your head on the extensions or any of it for that matter, feel that bar float on the extensions and on the power clean work on still getting under that bar, 1/3 squat or so
*3.) 5 Front Squat every 90 seconds for 5 rounds @ approx 60%
*4.) Muscle Up Challenge Day 1
1 Muscle Up
*5.) for time:
100 Plank Elbows to Hands
note: start in a front leaning rest position, top of a push up and then go down to elbows and back up to flr and repeat. down up = 1 rep make sure to use a pad and if your shoulders are weak like baby scale down to 50, you will see these again.
*6.) 3 rounds
7 GH Raises
9 Hip Extension
11 Reverse Hyper
20 minute AMRAP with partner
10 cal Assault Bike
7 Burpees
10 cal Row
7 Hang Clusters 95/65lb
note: one person watches one works, scale to 7/5 to keep it fast, if needed
*2.) 3 sets of Clean Complex
From blocks @ high hang (bar is in the pocket (if you don’t know what that means be sure to ask)) 3 Clean Extensions->2 Clean High Pulls->1 Power Clean
note: don’t whip your head on the extensions or any of it for that matter, feel that bar float on the extensions and on the power clean work on still getting under that bar, 1/3 squat or so
*3.) 5 Front Squat every 90 seconds for 5 rounds @ approx 60%
*4.) Muscle Up Challenge Day 1
1 Muscle Up
*5.) for time:
100 Plank Elbows to Hands
note: start in a front leaning rest position, top of a push up and then go down to elbows and back up to flr and repeat. down up = 1 rep make sure to use a pad and if your shoulders are weak like baby scale down to 50, you will see these again.
*6.) 3 rounds
7 GH Raises
9 Hip Extension
11 Reverse Hyper
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Amanda Zeamer
8 rds plus cal row
We did 7s straight across the board. Mods for me. Way to rock it Krystal! Thanks for being my partner even if I'm crippled :)
16
0
Brittany Nohr
8 rds w/ Jade
7 abmat hspu for burpees, 30 du for row, high hang power clean push press for hang cluster. Fun!
7
0
Cassie Christianson
8 + 10 AB cals w/Jess S.
When you accidentally wear the same shirt your required to be partners 😁
6
0
Marcie Kyllonen
5rds+10cals--2nd airdyne (airdyne for both/prego burpees/hang clusters 65#) solo
(#3) fs 85#
15
0
Pauly VanderKelen
9 rounds + 1 cluster with Fonti.
Since Fonti went first, I started and completed my fifth round after time expired. In-class pigeon and couch stretch mobility.
1
0
RaLinda Lamberies
Yoga w/ T
I needed it more than I knew based on hamstring cramp attempting a wheel....
15
0
Theresa Rosenquist
7 R + 6 cals w/ Kate M & Lisa M**
We did the 7/5 options Scl'd my rounds @ #45 HPCl . EC: Yoga & 50 Plank Commandos/100 AMSU
0
0