6/12/2019 - WORKOUT 1.1

Score Type:: Rounds and Reps

AMRAP x 14 MINUTES

2 Squat Clean (225/155) performance|(165/115) fitness
20 Double Unders
10 Toes 2 Bar (performance) I Knees to Chest (fitness)

SCALING
REPS, LOADING, VOLUME...
Controlling the loading and volume will be important for this workout we want athletes to choose a weight that they have confidence picking up with a quick break between reps.
MOVEMENT ADJUSTMENTS...
Double Unders -- Scale to Plate Jumps
Squat Clean -- If athlete is unable to squat have them Power Clean
TTB -- Hanging Knee Raises or V-Ups will be an appropriate scale for today�

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6/12/2019 - STRENGTH 1

Score Type:: Total Weight

CLEAN COMPLEX

E2MOM x 10 MINUTES...

1 Squat Clean + 2 Front Squats

*Start moderate and progress every set to heaviest set of complex.
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Weightlifting Complex with ascending weight each set. Athletes should be looking to build either to or above their workout weight. Their legs will start to pump up as the weight gets heavier but there is enough rest for athletes to be prepared for each set. Look for athletes to be done each set around :15-:20 giving them more than a minute to recover.
For our workout we have a moderate duration triplet with low number of reps that athletes should be looking to get around 7+ rounds. For our advanced athletes a challenge can be to push this as an EMOM for as long as possible with everyone else pushing for 1:30-1:45 per round.
The Squat Cleans should be something challenging but doable for TnG heavy reps for your fittest athletes only or singles for everyone else! Double Unders should be performed unbroken and used as a recovery of the athlete’s grip between the barbell work and the Toes to Bar. The Toes to Bar are small enough set to make the athlete think about going unbroken. However, that might not be the best way of doing them. 6/4 or 5/5 might allow the athletes to keep moving at a steadier pace and allow them to have faster transition both to and from those TTB.
6/12/2019 - Workout 1

Score Type:: Rounds and Reps

EVERY 5:00 FOR 5 SETS

400m Run
20 Russian KB Swing
20 KB Goblet Box Step-Ups

*Score completed rounds
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Spicy one today! Athletes are going to feel their legs fatigue pretty quickly today after 1-2 rounds, so we want to make sure we set them up to finish within 3:00! The 200m Run should be quick, deconditioned athletes can run a short distance or do Shuttle Sprints inside for :50-1:00. Their RKBS should take :30-:40, and the Goblet Step-ups are going to take closer to 1:00 depending on the height of the box and the KB weight. Everyone should be finishing with at least :30 to rest. If people are still working with :30 left to go call rest and work with them to scale back the reps or loading a little!

Comments

Jeffrey Green

Jeffrey Green 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 5 + 1
Notes: 185#

Jeffrey Green

Jeffrey Green 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 185 lbs

Libby Ginsberg

Libby Ginsberg 1 week, 5 days ago / Reply

6/12/2019 - Workout 1: 5 Rounds

CJ Martini

CJ Martini 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 5 + 30

Travis Hoffstot

Travis Hoffstot 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 5 Rounds
Notes: 205

Prajwal Kadariya

Prajwal Kadariya 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 + 22
Notes: 135

Tyler HIll

Tyler HIll 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 + 22
Notes: 135

ranjit gujja

ranjit gujja 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 11 + 2
Notes: 85

Tadd Gonzales

Tadd Gonzales 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 9 + 2

thomas echols

thomas echols 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 + 1
Notes: 135

John Cruces

John Cruces 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 9 Rounds
Notes: 135

Jennifer Rinehart 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 8 Rounds
Notes: 25

Shelley Flanary

Shelley Flanary 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 + 2
Notes: 75

Mallory Buscemi

Mallory Buscemi 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 + 22
Notes: 105

Tessa Abokhair 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 Rounds

Wendell Cook

Wendell Cook 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 8 Rounds
Notes: 155

Rudy Rodriguez 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 + 2

Topher Rinek

Topher Rinek 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 9 Rounds
Notes: 95

Zak Pearlman

Zak Pearlman 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 5 + 1
Notes: 155

Frankie Pavelka

Frankie Pavelka 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 + 1
Notes: 155

Craig Esparza

Craig Esparza 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 9 + 18

Erica Haynes

Erica Haynes 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 + 2
Notes: 75

ryan dunn

ryan dunn 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 5 Rounds
Notes: 165

Rudy Rodriguez 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 185 lbs

Topher Rinek

Topher Rinek 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 95 lbs

Zak Pearlman

Zak Pearlman 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 155 lbs

Frankie Pavelka

Frankie Pavelka 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 165 lbs

Craig Esparza

Craig Esparza 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 195 lbs

Erica Haynes

Erica Haynes 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 105 lbs

ryan dunn

ryan dunn 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 165 lbs

EVer Osorio

EVer Osorio 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 4 Rounds
Notes: 65

Kai Lee

Kai Lee 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 + 4

Sean Kane 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 Rounds
Notes: 115

David Goodman 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 Rounds

Marci Laracuente 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 + 23
Notes: 105

Caty Broderick

Caty Broderick 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 Rounds
Notes: 95

Ian Donahue

Ian Donahue 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 8 Rounds

Lawrence Coleman

Lawrence Coleman 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 + 5
Notes: 155

EVer Osorio

EVer Osorio 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 65 lbs

Kai Lee

Kai Lee 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 165 lbs

Sean Kane 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 115 lbs

David Goodman 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 225 lbs

Marci Laracuente 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 85 lbs

Caty Broderick

Caty Broderick 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 85 lbs

Ian Donahue

Ian Donahue 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 185 lbs

Lawrence Coleman

Lawrence Coleman 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 155 lbs

Erica Haynes

Erica Haynes 1 week, 5 days ago / Reply

6/10/2019 - WORKOUT 1.1: 15:00
Notes: 5 Rounds + 1

Brian Glennon

Brian Glennon 1 week, 5 days ago / Reply

6/11/2019 - WORKOUT 1.1: 19:49

Kevin Kozak

Kevin Kozak 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 9 + 1
Notes: 115

Christina Ramirez

Christina Ramirez 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 Rounds
Notes: 75

liel levy

liel levy 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 5 + 2
Notes: 125

Heather Reuter

Heather Reuter 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 + 1

Debra Smith

Debra Smith 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 5 Rounds
Notes: 50

Daniel Gertsacov 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 9 + 2

Clement Wan

Clement Wan 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 Rounds

Timothy Hawkins

Timothy Hawkins 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 5 + 2

Derek Romano

Derek Romano 1 week, 5 days ago / Reply

6/12/2019 - Workout 1: 5 Rounds

Daniel Hernandez 1 week, 5 days ago / Reply

6/12/2019 - Workout 1: 5 Rounds

Josh Scowden

Josh Scowden 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 Rounds
Notes: 95

Jeremy Berres-Paul

Jeremy Berres-Paul 1 week, 5 days ago / Reply

6/12/2019 - Workout 1: 5 Rounds

Bradley Friedman

Bradley Friedman 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 5 Rounds

Paul Blacklock

Paul Blacklock 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 6 Rounds

Erik Beltz

Erik Beltz 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 Rounds
Notes: 125

Ralph DeBernardo

Ralph DeBernardo 1 week, 5 days ago / Reply

6/12/2019 - WORKOUT 1.1: 7 Rounds
Notes: 165

Tommy Williams 1 week, 5 days ago / Reply

6/12/2019 - Workout 1: 4 Rounds
Notes: first day. worked on squat mechanics and unweighted box step ups - great work!

JAMES NIELD 1 week, 5 days ago / Reply

6/12/2019 - Workout 1: 5 Rounds
Notes: first myzone class

Mark Fischer 1 week, 5 days ago / Reply

6/12/2019 - Workout 1: 5 Rounds
Notes: first myzone

Ralph DeBernardo

Ralph DeBernardo 1 week, 5 days ago / Reply

6/12/2019 - STRENGTH 1: 155 lbs

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