Friday – 9/6/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds (6 minute cap) -200m Run -6 Air Squats -4 Broad Jumps -2 Wall Walks (Mobility) 27 Squat Progression (Specific) Clean & Jerk Technique STRENGTH In 15 minutes, work up to a “heavy” Clean & Jerk for the day. Build based on feel, but *DO NOT GO […]
Thursday – 9/5/2019
The Workout for Thursday is: WARM-UP Coach’s Choice BARBELL TECNIQUE DAY Today we want to focus on snatch pull… Specifically first pull. First 4 segments keep between 50-70% EMOM x 4 minutes 3 snatch deads with 3 sec pause at knee EMOM x 4 minutes 2 snatch pulls with 3 sec pause at knee EMOM x […]
Wednesday – 9/4/2019
The Workout for Wednesday is: WARM-UP (Primer) -400m Run -40 KB Hip Hinges (Mobility) Frog Stretch Complex (Specific) Glute Bridge Complex ACCESSORY 3 Rounds -Suitcase Deadlift + 3 Side Bends x 10 reps (5 /side) -Weighted Russian Twist x 30 reps (Rt + Lt = 2) METCON “The Running Dead” For Time -1 Mile Run […]
Tuesday – 9/3/2019
The Workout for Tuesday is: WARM-UP (Primer) 4 minute machine *Increasing intensity (Mobility) -4 Spiderman Lunges -10 Reverse Lunges -4 Cossack Squats -10 Lunge Jumps -4 Squatting Shin Box Rotations /side -10 Jumping Air Squats (Specific) Review & setup for strength STRENGTH “Rowed to 1-RM Front Squat” Every 2:30, for 20 minutes (8 sets) -Machine […]
Monday – 9/1/2019
The Workout for Monday is: WARM-UP (Primer) AMRAP x 4 -200m Run -4 Single Arm DB Devils Press* *We will add a squat variation for fun 🙂 (Mobility) 10 Total Reps (5 /side) DB Turkish Get-Up + Windmill (Specific) Snatch Technique STRENGTH “Commitment” EMOM x 10 minutes: 10 Toes-to-Bar 2 Snatches *The load you select […]