Friday – 4/19/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds 15 sec. Jumping Jacks 15 sec. Air Squats 15 sec Mtn Climbers 15 sec Jump Squats 3 Rounds 15 sec Plank 15 sec Superman 15 sec Side Plank 15 sec Side Plank (Specific) Snatch/OHS Tech. STRENGTH Every 3 min. x 5 Rounds -Row 250m -3 Pos. […]
Thursday – 4/18/2019
The Workout for Thursday is: WARM-UP (Primer) EMOM x 4 -50′ Bear Crawl -30 Bar Taps (Mobility) 2 Rounds -10 Band Pull-Aparts -10 Banded Y-Pulls (Specific) 2 Rounds -5 Push-Ups -5 Sit-Ups -5 Strict Pull-Ups/Ring Rows STRENGTH Bench Press 5 x 5 *Start at 65% and climb based on feel. *Between sets, perform 6 to […]
Wednesday – 4/17/2019
The Workout for Wednesday is: WARM-UP (Primer) Alternating Tabata -Mtn Climbers -Burpees (Mobility) Standing Front Rack Bar Holds x 30 seconds Squatting Front Rack Bar Holds x 30 seconds (Specific) Clean & Jerk Tech. STRENGTH EMOM x 10 3 Position Clean + Jerk (Floor/Below Knee/Above Knee) *Start around 50% and build, but don’t go above […]
Tuesday – 4/16/2019
The Workout for Tuesday is: WARM-UP (Primer/Mobility) 400m Run Then 25′ Spiderman Lunge 25′ Samson Lunge 25′ Soldier Walk 25′ Inchworm + 3 Air Squats (Specific) Snatch/Clean & Jerk General Warm-Up SWEAT DAY! Every 5 min. x 3 Rounds -400m Run -15 Power Snatches (95/65) -Max Toes-to-Bar in remaining time… Immediately into; Every 5 min. […]
Monday – 4/15/2019
The Workout for Monday is: WARM-UP (Primer) EMOM x 6 Even: 12/10 Cal Machine Odd: 15 Russian KB Swings (Mobility) 27 Squat Progression (Specific) 1 Round w/ Barbell -10 Alternating Reverse Lunges -10 Jumping Back Squats STRENGTH Back Squat 5 x 5 @ 75% *Building off last week. Next week will be a 5RM so […]