Author: Kenny Kane
Monday’s Workout – Competition
For Time:
1 Mile Run*
60 Clean & Jerks (135/95)*
**22 Minute Cap**
*Scale:
L3 (115/75)
L2 (95/65)
L1 (75/55)
*Use Broadway route.
*Intention: How balanced are you between running and barbell work? Choose the appropriate weight relative to your movement capacity.
Lovely, amazing, and a long time coming – Lindsey Pearl has entered our rigorous Coaching apprenticeship. So thankful and stoked for Lindsey’s awesomeness!
Monday’s Workout – Practice
AMRAP 10
10 Power Cleans 115/75
10 Box Jumps 30/24
Coach Nick describing this past weekend and workouts to come for the OP Open:
Monday’s Workout – Practice
AMRAP 16
200m Row
10 Hang Power Snatch
10 Push Press
2 Minute Rest
AMRAP 16
200m Row
10 Sumo Deadlift High Pulls
10 Front Squats
Advanced: (65/45)
Intermediate: (45/35)
Beginner: (35/22)
*Intention: Build muscualar endurance for OP OPEN WORKOUT #3 ‘Andi.’
The Oak Park Open Starts this weekend. We’re adding a Saturday class to keep it classy. Come play.
AMRAP 15
15 Cal AB
15 Squat Cleans (95/65)
39 Double Unders
Monday’s Workout – Competition
For Time:
27 – 21 – 15 – 9
Thruster (75/55)
12 – 9 – 6 – 3
Bar Muscle Ups*
*Scaling Options
– Chest to Bar =
15 – 12 – 9 – 6
– Pull Ups =
18 – 15 – 12 – 9
– Jumping Pull Ups
21 – 15 – 12 – 9
Monday’s Workout – Mental Toughness
5 Rounds
1 Minute: Front Squat (95/65)
1 Minute: Push Press
1 Minute: Calorie Row
1 Minute: Rest
**Not Keeping Track of Total Reps…Looking For All Out Intensity On Each Movement.**
**Sell out on each movement and do not hold back.**
Monday’s Workout – Practice
Aerobic Capacity
**40 Minute Cap**
NASAL PRIORITY
3 Rounds
650m Row
1:00 Rest
3 Rounds
400m Run
1:30 Rest
2 Rounds
40 Cal AB
2:00 Rest
Monday’s Workout – Mental Toughness
AMRAP 20
8 Burpee Box Jump Overs (24″/20″)
12 Push Press (115/80)
16 Back Squat
*Push Press and Back Squats must be UNBROKEN.*
– 12 Push Press straight into 16 Back Squats
– Do not break up the two movements
Monday’s Workout
Competition
For Time:
30 – 24 – 18 – 12 – 6
Cal Row
15 – 12 – 9 – 6 – 3
Deadlifts
Weights:
Men – 185 – 225 – 275 – 315 – 365
Women – 125 – 155 – 195 – 220 – 255