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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KB Swing Pull-down -- Today is going to be a great day to teach athletes how to speed up their KB Swings to give them a bit more time on their Step-ups. Athletes will all meet the normal POP for a RKBS, but once the KB reaches the shoulder the athletes will try and pull the KB back to the start position instead of letting gravity bring it back.

This will speed up the movement considerably, but make sure the athletes are staying in safe positions if they opt for this more advanced technique. Always keep people honest with tall chest and neutral backs...no hunched shoulders or chests parallel to the floor as they swing. This will increase the intensity of the movement so if athletes haven’t tried this technique before they need to practice before the workout to ensure the KB weight chosen allows them to move safely!
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 3 months ago / Reply

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

Jeffrey Green

Jeffrey Green 3 months ago / Reply

6/12/2019 - STRENGTH 1: 185 lbs

Libby Ginsberg

Libby Ginsberg 3 months ago / Reply

6/12/2019 - Workout 1: 5 Rounds

CJ Martini

CJ Martini 3 months ago / Reply

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

Travis Hoffstot

Travis Hoffstot 3 months ago / Reply

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

Prajwal Kadariya

Prajwal Kadariya 3 months ago / Reply

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

Tyler HIll

Tyler HIll 3 months ago / Reply

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

ranjit gujja

ranjit gujja 3 months ago / Reply

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

Tadd Gonzales

Tadd Gonzales 3 months ago / Reply

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

thomas echols

thomas echols 3 months ago / Reply

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

John Cruces

John Cruces 3 months ago / Reply

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

Jennifer Rinehart

Jennifer Rinehart 3 months ago / Reply

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

Shelley Flanary

Shelley Flanary 3 months ago / Reply

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

Mallory Buscemi

Mallory Buscemi 3 months ago / Reply

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

Tessa Abokhair

Tessa Abokhair 3 months ago / Reply

6/12/2019 - WORKOUT 1.1: 7 Rounds

Wendell Cook

Wendell Cook 3 months ago / Reply

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

Rudy Rodriguez 3 months ago / Reply

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

Topher Rinek

Topher Rinek 3 months ago / Reply

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

Zak Pearlman

Zak Pearlman 3 months ago / Reply

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

Frankie Pavelka

Frankie Pavelka 3 months ago / Reply

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

Craig Esparza

Craig Esparza 3 months ago / Reply

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

Erica Haynes

Erica Haynes 3 months ago / Reply

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

ryan dunn

ryan dunn 3 months ago / Reply

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

Rudy Rodriguez 3 months ago / Reply

6/12/2019 - STRENGTH 1: 185 lbs

Topher Rinek

Topher Rinek 3 months ago / Reply

6/12/2019 - STRENGTH 1: 95 lbs

Zak Pearlman

Zak Pearlman 3 months ago / Reply

6/12/2019 - STRENGTH 1: 155 lbs

Frankie Pavelka

Frankie Pavelka 3 months ago / Reply

6/12/2019 - STRENGTH 1: 165 lbs

Craig Esparza

Craig Esparza 3 months ago / Reply

6/12/2019 - STRENGTH 1: 195 lbs

Erica Haynes

Erica Haynes 3 months ago / Reply

6/12/2019 - STRENGTH 1: 105 lbs

ryan dunn

ryan dunn 3 months ago / Reply

6/12/2019 - STRENGTH 1: 165 lbs

EVer Osorio

EVer Osorio 3 months ago / Reply

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

Kai Lee

Kai Lee 3 months ago / Reply

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

Sean Kane 3 months ago / Reply

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

David Goodman 3 months ago / Reply

6/12/2019 - WORKOUT 1.1: 7 Rounds

Marci Laracuente 3 months ago / Reply

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

Caty Broderick

Caty Broderick 3 months ago / Reply

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

Ian Donahue

Ian Donahue 3 months ago / Reply

6/12/2019 - WORKOUT 1.1: 8 Rounds

Lawrence Coleman

Lawrence Coleman 3 months ago / Reply

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

EVer Osorio

EVer Osorio 3 months ago / Reply

6/12/2019 - STRENGTH 1: 65 lbs

Kai Lee

Kai Lee 3 months ago / Reply

6/12/2019 - STRENGTH 1: 165 lbs

Sean Kane 3 months ago / Reply

6/12/2019 - STRENGTH 1: 115 lbs

David Goodman 3 months ago / Reply

6/12/2019 - STRENGTH 1: 225 lbs

Marci Laracuente 3 months ago / Reply

6/12/2019 - STRENGTH 1: 85 lbs

Caty Broderick

Caty Broderick 3 months ago / Reply

6/12/2019 - STRENGTH 1: 85 lbs

Ian Donahue

Ian Donahue 3 months ago / Reply

6/12/2019 - STRENGTH 1: 185 lbs

Lawrence Coleman

Lawrence Coleman 3 months ago / Reply

6/12/2019 - STRENGTH 1: 155 lbs

Erica Haynes

Erica Haynes 3 months ago / Reply

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

Brian Glennon

Brian Glennon 3 months ago / Reply

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

Kevin Kozak

Kevin Kozak 3 months ago / Reply

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

Christina Ramirez

Christina Ramirez 3 months ago / Reply

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

liel levy

liel levy 3 months ago / Reply

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

Heather Reuter

Heather Reuter 3 months ago / Reply

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

Debra Smith

Debra Smith 3 months ago / Reply

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

Daniel Gertsacov 3 months ago / Reply

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

Clement Wan

Clement Wan 3 months ago / Reply

6/12/2019 - WORKOUT 1.1: 7 Rounds

Timothy Hawkins

Timothy Hawkins 3 months ago / Reply

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

Derek Romano

Derek Romano 3 months ago / Reply

6/12/2019 - Workout 1: 5 Rounds

Daniel Hernandez 3 months ago / Reply

6/12/2019 - Workout 1: 5 Rounds

Josh Scowden

Josh Scowden 3 months ago / Reply

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

Jeremy Berres-Paul

Jeremy Berres-Paul 3 months ago / Reply

6/12/2019 - Workout 1: 5 Rounds

Bradley Friedman

Bradley Friedman 3 months ago / Reply

6/12/2019 - WORKOUT 1.1: 5 Rounds

Paul Blacklock

Paul Blacklock 3 months ago / Reply

6/12/2019 - WORKOUT 1.1: 6 Rounds

Erik Beltz

Erik Beltz 3 months ago / Reply

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

Ralph DeBernardo

Ralph DeBernardo 3 months ago / Reply

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

Tommy Williams 3 months 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 3 months ago / Reply

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

Mark Fischer

Mark Fischer 3 months ago / Reply

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

Ralph DeBernardo

Ralph DeBernardo 3 months ago / Reply

6/12/2019 - STRENGTH 1: 155 lbs

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