“Things do not happen. Things are made to happen.”
- John F. Kennedy
LEVEL 1 and 2
Fight Gone Bad
Three Rounds
Wall Ball
Hang Cleans (75#/55#)
Box Jump
Push Press (75#/55#)
Row (Cals)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
STRENGTH
Back Squat 65% x 10 x 3
Hang Snatch 65% x 3 x 5
Overhead Squat 65% x 3 x 5
COMPETITION
Competition class is from 5:30pm-7pm. You can also do these workouts during open gym. Don’t cause us to have that awkward moment when you ask, “Hey Tommy is it cool if I get my swell on at 4pm?” Or “Hey killah, is it cool if my workout runs until 7:30pm?” I’ll hit ya with an awkward silence and a “No.”
A.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Goal should be to perform all sets with between 90-95% of your 1-RM Snatch.
B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.
C.
Complete as many rounds and reps as possible in 8 minutes of:
60 DU’s
10 Hand-Release Push-Ups
20-Yard Bear Crawl
10 Hand-Release Push-Ups
20-Yard Bear Crawl
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