Author: SavinRock

3.23

A. Clean; 10 minutes of work B1. Double kb neutral grip row x 10-12×3 B2. KB windmill x 7/side x 3 + “Pain or pleasure” 14 minute amrap – unbroken 3 T2B 4 TnG squat cleans, 135/95 5 push ups 6 ball slams, 30/20# 7 double unders Once you start the T2B – everything must…

3.22

A. Snatch Grip DL + Hang power Snatch; build to a tough single with perfect form over 10 minutes B1. Laying heal slides x 10×3 B2. DB tricep roll backs x 10 x 3 + “Let it rip” 21-18-15-12-9-6-3 Cal aB Cal Row

3.21

430/530/630pm classes are on, no Rock Body A1. Push Press w/ 4 sec. lower x 4 reps x 4 sets A2. Lateral banded steps x 12/side x 4 sets A3. Heavy farmers carry x 50’ x 4 sets + 7 minute amrap 10 CTB pull ups 10 box jumps, 24/20” ~rest 3 minutes~ In groups…

3.20

A1. Sumo Stance Good Morning x 10×5, rest :30 A2. Double kb press @ 21×2 x 6-8 x 5, rest :30 A3. Banded pull aparts x 10-15×5, rest :60 + 1 minute on / 1 minute off x 10 rounds 3 right arm dB Hang power cleans 3 left arm DB hang power cleans 3…

3.19

A1. Front Squat @ 33×1 (2) then 3 reps w/ no tempo x 3 sets **at 5-10% more weight than last week across the board A2. Lean Away chin ups for 5 reps w/ 5 sec. lowering x 3 sets A3. DB High Pull x 8-10/side x 3 @ 20-25% of bodyweight per arm +…

3.17

A1. Dead lift; 75-80 for 3 reps x 3 sets A2. Weighted dip x 5 x 3, rest 0 sec. A3. Dip x amrap x 3, rest 60 seconds + OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk…

3.16

A. Clean from pause @ knee for 3 sec.; 10 minutes of work – building from last week B1. Strict Pull up (CTB if you can) x (+1) from last week x 3 B2. TGU roll up x 7/side x 3 + Top of every 5 minutes for 20 minutes 10 heavy double kb or…

3.14

A. Snatch Grip DL + Hang Power Snatch from pause @ knee; building OTM over 8-10 minutes **building upon from last week B. 2 rounds w/ short rest bt. Sets 1 = partner nordic curls x 5 2 = Single arm DB bench press x 6-8/side 3 = DB high pull x 6-8/side + Top…

3.13

Afternoon Classes are on! 430/530/630pm only! A1. Sumo Stance Good Morning x 8 x 4 A2. Double KB press (seated) x 8 x 4 A3. Farmers carry x 100’ x 4; @ 2nd heaviest weight from last week across the board + 1 minute on / 2 minutes off x 7 rounds 10 DB Hang…

3.12

A1. Front Squat @ 33×1 (2) then 3 reps w/ no tempo x 4 sets @ same weight as last week A2. BB supinated row x 10-12 x 4 @ same weight as last week A3. Trap raise x 7/side x 4 + In front of a clock set for 18 minutes 8 minute amrap…