Power Wednesday

We are at Day 10 of our Rep-A-Day Challenge.  Have you established a good routine on when you get your reps done?  Or are you frantically doing burpees late at night, making up for missed days?  It’s only going to get tougher from here on out, so set a time when you can do them regularly.  

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Wednesday’s Workouts

Intermediate:

Skill: hang power cleans

2 – 2 – 2 – 2 – 2

Intermediate Workout:

10 min AMRAP of:

6 squat clean to thruster (95#/63# for women)

10 box jumps (24″/20″ for women)

Power Hour

Part 1: Deadlift

5 – 5 – 5 – 3 – 3 – 3

Part 2: Suicide Sprints

Beginner Class

Skill: Thruster

3 – 3 – 3 – 3 – 3 – 3

Beginner Workout 

10 minute, team of 2 AMRAP of:

1 thrusters

1 box jump

2 thrusters 

2 box jumps

3 thrusters

3 box jumps…keep increasing the reps by 1

1 person works on the thrusters, the other performs the box jumps.  When both are done, switch movements.

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