Jo GO

Wednesday, April 25, 2018

Skill: Double Unders – 6 Rounds of
:30 Work / :30 Rest

Workout: “DIRTY 30”
For Time:
30 Box Jumps (24″,20″)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (53,35)
30 Front Squats (115,80)
30 Toes to Bar
30 Push Press (115,80)
30 Deadlifts (115,80)
30 Wall Balls (20,14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders

Monday, April 23, 2018

Strength: Pause Front Squats

Every minute on the minute for 10 mintues w/ :2 pause in the bottom

Set 1: 2 reps @ 50% of 1RM Front Squat
Set 2: 2 reps @ 55% of 1RM
Set 3: 2 reps @ 60% of 1RM
Set 4: 1 rep @  65% of 1RM
Set 5: 1 rep @ 70% of 1RM
Set 6-10: Continue to build to a heavy single

Workout: 5 Rounds, resting 1:00 between rounds

As many reps as possible in 3:00 of:
4 Hang Squat Cleans (RX+ 135,95) (RX 95,65) (Scaled 75,55)
6 Push ups
10 Calorie Row

Accessory: 3 Rounds

Minutes 0:00-2:00 Row (30,24) Calories
Minutes 2:00- 4:00 100 Double Unders
Minutes 4:00-6:00 25 GHD Sit ups

 

Thursday, April 19, 2018

Strength: Clean Grip Deadlift
On the 0:00 – 8 Reps @ 50% of 1RM Clean
On the 1:00 – 7 Reps @ 55% of 1RM Clean
On the 2:00 – 6 Reps @ 60% of 1RM Clean
On the 3:00 – 5 Reps @ 65% of 1RM Clean
On the 4:00 – 4 Rep @ 70% of 1RM Clean
On the 5:00 – Rest
On the 6:00 – 6 Rep @ 75% of 1RM Clean
On the 7:00 – 5 Rep @ 80% of 1RM Clean
On the 8:00 – 4 Rep @ 82% of 1RM Clean
On the 9:00 – 3 Rep @ 85% of 1RM Clean
On the 10:00 – 1 Rep @ 87% of 1RM Clean

Workout: As Many Rounds and Reps as Possible in 4 Minutes of:
15 Calorie Airdyne
15 Clean Grip Deadlift (115/80)
Rest 2 Minutes
As Many Rounds and Reps as Possible in 3 Minutes of:
12 Calorie Airdyne
12 Clean Grip Deadlift (135/95)
Rest 1:30 Minutes
As Many Rounds and Reps as Possible in 2 Minutes of:
9 Calorie Airdyne
9 Clean Grip Deadlift (155/105)

Wednesday, April 18, 2018

Strength: Squat Snatch
Every :90 Seconds for 5 Sets (7:30)
Set 1 X 3 Reps @ 60% of 1RM Snatch
Set 2 X 2 Reps @ 70% of 1RM Snatch
Set 3 X 2 Reps @ 75% of 1RM Snatch
Set 4 X 1 Reps @ 80% of 1RM Snatch
Set 5 X 1 Rep @ 85% of 1RM Snatch

Workout: 3 Rounds for Time of:
5 Ring Muscle-Ups or 5 Burpee Chest to Bar Pullups
10 Squat Snatch (RX +115/80) (RX 95/65)
15 Box Jump Overs (24″/20″)

Tuesday, April 17, 2018

Skill: Minutes 0:00 – 5:00:
7 Strict Ring Dips
7 Horizontal Ring Rows – Place Feet on 20″ Box
Minutes 5:00 – 10:00:
10 Second Ring Support Holds
20 Hollow Rocks
Minutes 10:00 – 15:00:
10 Bent Over Dumbbell Rows each arm
20 Arch Rocks

Workout: 4 Rounds:
1:00 Kettlebell Swings (RX+ 70/53) (RX 53/35)
1:00 Toes to Bar
1:00 Thrusters (RX+ 115/85) (RX 95/65)
1:00 Rest

Monday, April 16, 2018

Strength: Push Jerk
Every Minute on The Minute for 10 Minutes
Set 1 to 3 – 5 Reps @ 50% of 1RM
Set 4 to 6 – 4 Reps @ 60% of 1RM
Set 7 to 9 – 2 Reps @ 70% of 1RM
Set 10 – 1 Rep @ 75% of 1RM

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
90 Double-Unders (100 Singles)
70 Calorie Row or 140 Cal Bike Erg
50 Burpees Over Bar
30 Power Cleans (RX+ 135,95) (RX 115,85)

Saturday, April 14, 2018

Workout: Partner Workout
4 Rounds for Time of:
800 Meter Row (20 Pulls on Erg Per Partner then switch)
20 Single Arm Dumbbell Hang Clean to Overhead (RX+ 70,60) (RX 50,35)
50ft Dumbbell Hang Walking Lunge
(Partner A does 25′ and then Partner B does the last 25′)
20 Dumbbell Deadlifts (RX+ 70,60) (RX 50,35)
*One partner working at a time