January 2019

Watch Industrious on King5 New Day NW Today @ 11am! And Happy Birthday Dori!

INDUSTRIOUS 60 CLASS
4-4-4-4 OH Squat – or – 4-4-4-4 Front squat *Week 1/8
– THEN –
Every 90 seconds for 9 minutes (6 rounds):
9 SDLHP (95/65#)
Max Hang squat clean thruster (95/65#)
*Score is total HSCT’s
– Rest 3 minutes –
In teams of 3, AMRAP 6 minutes:
30ft HS Walk – relay style
*1 person walks at a time. Teammates can help stabilize!

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Order Your Open Shirts/Tanks Now!

INDUSTRIOUS 60 CLASS
8-8-8-8-8 DB Bent over row
8-8-8-8-8 DB Bench press
*Week 1/8
– THEN –
21-15-12-9
Pull up
Bike or row (calories)
*9 minute time cap
At the 12 minute mark:
20 seconds on/10 seconds off for 7 minutes (7 rounds of each):
Wtd. Sit Up (45/25# plate)
Plank hold
*Alternate movements every 30 seconds

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New Clean Complex! And Happy Birthday Rob!

INDUSTRIOUS 60 CLASS
4 sets at a working weight:
1 High hang squat clean
1 Mid-hang squat clean
2 Jerks
– THEN –
EMOM 12 minutes:
Min 1: Max power snatch (95/65#)
Min 2: 12 OH Squats (95/65#)
Min 3: 12/9 Calorie Ski
*Score is total power snatch

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New Strength Progression is Underway!

INDUSTRIOUS 60 CLASS
2-2-2-2 Pause front squat *Week 1/8
*5-second pause in the bottom
– THEN –
4 Rounds:
20 Front squats (115/75#)
10 Ring dips
20 Push press (115/75#)
10 Ring dips
*15 minute time cap

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Viaduct Run & Bike Ride Next Week!

INDUSTRIOUS 60 CLASS
AMRAP 4 minutes:
Clean & jerk (135/95#)
– Rest 4 minutes –
AMRAP 21 minutes:
7 Front squat (135/95#)
14 KB Swing (50/35#)
21 Sit up
28 Lateral bar hops
– Rest 4 minutes –
For time:
Repeat the number of Clean & jerks completed in the 4 minute AMRAP.
*6 minute cap
*3 separate scores: total reps, rounds & reps, and time

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