Push Press
Heavy 3
“Elizabeth”
21-15-9
Clean
Ring Dip
Refinery
Before class
rack jerk behind the neck
10 min to find a heavy triple
After class
GHD sit ups – 30-50 reps
Push Press
Heavy 3
“Elizabeth”
21-15-9
Clean
Ring Dip
Refinery
Before class
rack jerk behind the neck
10 min to find a heavy triple
After class
GHD sit ups – 30-50 reps
Back Squat
Heavy 3
AMRAP 10
10 Front Rack Lunges
10 Pull Ups
Refinery
Before class
high hang snatch – heavy triple
After class
Hip Extensions – 25 reps
thruster
3-2-1-1-1-1-1
200 dumbbell thrusters for time
do 3 burpees each, every time you pass off the weight
Refinery
Before class
tall clean heavy single
After class
bar muscle up practice
Movement & Mobility with Ray
Read Morefront squat
20 reps. one set
try to go heavier than last time
AMRAP 10 with a partner
alternate each rep. go fast!
https://www.youtube.com/watch?v=iMNnvhg1JcM
Refinery
Before class
rack jerk behind the neck
10 min to find a heavy triple
After class
GHD sit ups – 30-50 reps
Read More
Push Press
10 minutes to find a heavy triple
then do 3 sets of 3 at 90% of today’s heavy triple
AMRAP 10 with a partner
30 dumbbell push press
30 chest to bar pull up
100 double unders
Refinery
Before class
10 min handstand walk practice
After class
3 sets of 30-60s toes and nose handstand hold at wall
back squat
20 reps. one set
try to go heavier than last time
3 rounds for time with a partner
50 dumbbell squat cleans
20 burpees
2 x 200m farmer carry relay
Refinery
Before class
snatch balance no dip heavy single
After class
Hip Extensions – 25 reps
deadlift
10 minutes to find a 3RM
3 rounds for time
3 pause deadlifts (5 sec at top)
6 burpees over the bar
9 toes to bar
Refinery
Before class
muscle snatch heavy single
After class
Hip Extensions – 25 reps
Movement & Mobility with Ray
Read Morefront squat
10 minutes to find a 3RM
then do 3 sets of 3 at 90% of today’s 3RM
as many unbroken rounds of the following complex in 10 minutes
using one barbell loaded at 155/115
3 hang power clean
3 shoulder to overhead
3 front squat
Refinery
Before class
muscle clean heavy single
After class
GHD sit ups – 30-50 reps