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Day 3: Skwatts n Deadz

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

Run the Block @ Conversation Pace

1min/side Thread the Needle

1min Alternating Breakdancer Thread the Needle

1min/side Front Splits

1min/side Leg Swings

Metcon (AMRAP – Reps)

Tabata Couplet :20 work/:10 rest x16

Box Jump Overs 18/12” Rx+: 24/20”

Russian KBS 44/35 RX+: 70/53

Sumo Deadlift (Find a 5RM then 5×5 @ 85% of 5RM)

Box Squats (Find a 5RM then 5×5 @ 85% of 5RM)

2″ Below Parallel

Lower Body Assistance

5x40m Moderate Sled Drag

5×30 Banded Prone Hamstring Curls

Bringin Some Heat

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

2min Double Under Practice

8min AMRAP

10-30sec Handstand

20 Band Pull Aparts

8/side Elevated Reverse Lunges

Midline Work

5min Time Cap

Rx: Accumulate 2-3min in Bent Hollow Position

Rx+: 120 Hollow Rocks

Tantrum (Time)

6 Rounds

Rx:

1 Wall Climber *Sub 10 Seated DB Press

20 Overhead Walking Lunges 25/10

40 Tuck Jumps

EMOM 5 Burpees

Rx+:

5 HSPU

20 Overhead Walking Lunges 45/25

40 Double Unders

EMOM 5 Burpees

Working on the Ol’ Bod

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

400m Run

ROMWOD

Good Mornings

3×20 Banded

1×10 BB + Weight

Midline Work

3Rnds

2min Standing Abs

5 Slow Jefferson Curls

Pulling Progression Level 1

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Mobility

10min Rolling out Problem Areas

Good Luck Today Nubz!!!

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

12min AMRAP

20m Bear Crawl

20m Crab Walk

20 Air Squats w/ Hip Circle

5/side DB Snatch

20 Speed Skaters

NUBZ (Time)

Teams of 3

Buy In: 30 Burpees in Unison

12 Rounds (4 per athlete)

10 Goblet Squats

10 Alternating 1-Arm Ground to Overhead

20 Lateral 2-Foot Hops Over Barbell (Elevated with bumpers, each hop = 1 rep)

200m Run

* Relay Style, Ath 2 can start once Ath 1 leaves for the run.

Rx: 50/35

Rx+: 70/45

Buy Out: 800m Run w KB/DB

Happy Birthday Melissa Bright… FO REALZ

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

200m Run

40m Walking Lunge

40m Monster Walks

2min/side Super Couch Stretch

40m/direction Carioca

2min Straddle Inch Worms

Sumo Deadlift (Find a 5RM then 6×5 @ 80% of 5RM)

Box Squats (Find a 5RM then 6×5 @ 80% of 5RM)

2″ Below Parallel

Walking Lunges BB/KB/DB (4×10/side)

*AHAF for Squat/DL increase

Metcon (Time)

Complete with a partner

400m Run w Axle Bar

50 Situps with Axle Bar @ Chest

200m Run w Axle Bar Overhead

50 Situps w Axle Bar @ Chest

400m Run w Axle Bar

Battle of the Hours Vol. 1

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

Instructor Led Stretch & Warm Up

BotH Vol. 1 (Time)

With a TEAM of 4

Buy In: 150 Cal Bike or Row

Accumulate 2min Hanging from Pullup Bars.

* 2 Athletes have to hang from a Fat bar

* Time is counted when all athletes are hanging, when 1 drops, time stops.

Accumulate 50 Squats.

*All athletes must hit depth.

Travel 400m Iditarod.

*Ath1: Pulls Sled

*Ath 2: Push Sled

*Ath 3: Farmers Carry

*Ath 4: Rest

Cash Out: Team Accumulates 50 Double Under & 300 Singles.

*EMOM everyone performs 5 Burpees.

*Only one athlete jump ropes at a time.

Happy Birthday Melissa Bright… 3 Days Early!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

8min AMRAP

10 PVC Goodmornings

20 Hip Circle Bridges

30sec V-Sit Hold

30 Banded Reverse Windmills

1min/Side Thread the Needle

1min Puppy Pose

Good Mornings (4×15 Good Morning *With Light Band)

Side Bends (5×8/side)

Pulling Progression Level 1

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Pushup Progression

*End Goal is 15-15-15-15-15 on Toes OR 25-25-25-25-25 on Knees.

*Must complete 5×15 Pushups AND Complete Pulling Progression Level 1 to move to Level 2.

Each week build on last set

Do not add reps unless completed previous training session

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Metcon (No Measure)

3 Rounds @ 80% Effort

10-20 Plank Ups

20-30 Situps

15m Bear Crawl FWD

15M Bear Crawl BKWD

Lynn

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

2min Double Under Practice

5min Flow

2min Double Under Practice

Lynn *Time (Time)

6 Rounds w Partner of Similar Strength

200m Run

Max Distance Stone/Sandbag Carry 95/50 Rx+ 145/100

*Score Time

*Score Distance Traveled

Lynn *Distance (Distance)

6 Rounds w Partner of Similar Strength

200m Run

Max Distance Stone/Sandbag Carry 95/50 Rx+ 145/100

*Note Time

Stretching