Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
3 Sets
20 Front Rack Barbell Step Ups 45/35 Empty Barbells
20 Lateral Barbell Hop Overs Empty Bar
:30 Barbell Front Rack Hold directly into the following (dont drop bar)
4 Hang Muscle Clean + 4 Tempo Front Squat 31X0 Empty Barbell
3 Hang Muscle Clean + 3 Tempo Front Squat 31X0 (Added Weight)
2 Hang Muscle Clean + 2 Tempo Front Squat 31X0 (Added Weight)
2 Hang Power Cleans + 1 Power Clean (Added Weight)
2 Hang Power Clean + 1 Power Clean (Added Weight)
20 Front Rack Barbell Step Ups 45/35 Empty Barbells
20 Lateral Barbell Hop Overs Empty Bar
:30 Barbell Front Rack Hold directly into the following (dont drop bar)
4 Hang Muscle Clean + 4 Tempo Front Squat 31X0 Empty Barbell
3 Hang Muscle Clean + 3 Tempo Front Squat 31X0 (Added Weight)
2 Hang Muscle Clean + 2 Tempo Front Squat 31X0 (Added Weight)
2 Hang Power Cleans + 1 Power Clean (Added Weight)
2 Hang Power Clean + 1 Power Clean (Added Weight)
Followed by-
3 Sets
15 Cal Bike or 12 Cal Row/Max Double Under (unbroken)
15 Cal Bike or 12 Cal Row/Max Medball Cleans (20/14) (unbroken)
15 Cal Bike or 12 Cal Row/Max Plank Hold (unbroken)
15 Cal Bike or 12 Cal Row/Max Double Under (unbroken)
15 Cal Bike or 12 Cal Row/Max Medball Cleans (20/14) (unbroken)
15 Cal Bike or 12 Cal Row/Max Plank Hold (unbroken)
3 Sets
20 Front Rack Barbell Step Ups 45/35 Empty Barbells
20 Lateral Barbell Hop Overs Empty Bar
:30 Barbell Front Rack Hold directly into the following (dont drop bar)
4 Hang Muscle Clean + 4 Tempo Front Squat 31X0 Empty Barbell
3 Hang Muscle Clean + 3 Tempo Front Squat 31X0 (Added Weight)
2 Hang Muscle Clean + 2 Tempo Front Squat 31X0 (Added Weight)
2 Hang Power Cleans + 1 Power Clean (Added Weight)
2 Hang Power Clean + 1 Power Clean (Added Weight)
20 Front Rack Barbell Step Ups 45/35 Empty Barbells
20 Lateral Barbell Hop Overs Empty Bar
:30 Barbell Front Rack Hold directly into the following (dont drop bar)
4 Hang Muscle Clean + 4 Tempo Front Squat 31X0 Empty Barbell
3 Hang Muscle Clean + 3 Tempo Front Squat 31X0 (Added Weight)
2 Hang Muscle Clean + 2 Tempo Front Squat 31X0 (Added Weight)
2 Hang Power Cleans + 1 Power Clean (Added Weight)
2 Hang Power Clean + 1 Power Clean (Added Weight)
Followed by-
3 Sets
15 Cal Bike or 12 Cal Row/Max Double Under (unbroken)
15 Cal Bike or 12 Cal Row/Max Medball Cleans (20/14) (unbroken)
15 Cal Bike or 12 Cal Row/Max Plank Hold (unbroken)
15 Cal Bike or 12 Cal Row/Max Double Under (unbroken)
15 Cal Bike or 12 Cal Row/Max Medball Cleans (20/14) (unbroken)
15 Cal Bike or 12 Cal Row/Max Plank Hold (unbroken)
3 Sets
20 Front Rack Barbell Step Ups 45/35 Empty Barbells
20 Lateral Barbell Hop Overs Empty Bar
:30 Barbell Front Rack Hold directly into the following (dont drop bar)
4 Hang Muscle Clean + 4 Tempo Front Squat 31X0 Empty Barbell
3 Hang Muscle Clean + 3 Tempo Front Squat 31X0 (Added Weight)
2 Hang Muscle Clean + 2 Tempo Front Squat 31X0 (Added Weight)
2 Hang Power Cleans + 1 Power Clean (Added Weight)
2 Hang Power Clean + 1 Power Clean (Added Weight)
20 Front Rack Barbell Step Ups 45/35 Empty Barbells
20 Lateral Barbell Hop Overs Empty Bar
:30 Barbell Front Rack Hold directly into the following (dont drop bar)
4 Hang Muscle Clean + 4 Tempo Front Squat 31X0 Empty Barbell
3 Hang Muscle Clean + 3 Tempo Front Squat 31X0 (Added Weight)
2 Hang Muscle Clean + 2 Tempo Front Squat 31X0 (Added Weight)
2 Hang Power Cleans + 1 Power Clean (Added Weight)
2 Hang Power Clean + 1 Power Clean (Added Weight)
Followed by-
3 Sets
15 Cal Bike or 12 Cal Row/Max Double Under (unbroken)
15 Cal Bike or 12 Cal Row/Max Medball Cleans (20/14) (unbroken)
15 Cal Bike or 12 Cal Row/Max Plank Hold (unbroken)
15 Cal Bike or 12 Cal Row/Max Double Under (unbroken)
15 Cal Bike or 12 Cal Row/Max Medball Cleans (20/14) (unbroken)
15 Cal Bike or 12 Cal Row/Max Plank Hold (unbroken)