Saturday – 4/13/2019
The Workout for Saturday is: PARTNER WORKOUT Get as far as possible in 35 minutes…. 8 Rounds -10 Toes-to-Bar -20 Push-Ups -30 Air Squats 8 Rounds -12 Deadlifts (155/105) -9 Hang Power Cleans -6 Jerks 8 Rounds -30 Wall Balls (20/14) -20 HSPU -10 Power Cleans (155/105) *No rest between sections. EXTRA CREDIT [Strength] Snatch […]
Friday – 4/12/2019
The Workout for Friday is: WARM-UP (Primer) 25′ of Each -High Knees -Butt Kicks -Soldier Walk -Lateral Shuffle -Spiderman -Samson -100′ Shuttle Run (Mobility) -10 Band Pull-Aparts -5/5 Diagonal Pull-Aparts -10 Banded Pass Throughs (Specific) 2 Rounds -5 Back Squats -5 Snatch Grip RDLs -5 Muscle Snatch -5 Kip Swings + 5 Pull-Ups STRENGTH Power […]
Thursday – 4/11/2019
The Workout for Thursday is: WARM-UP (Primer) EMOM x9 Min. 1 – 12/10 Cal Machine Min. 2 – 10 Med Ball Cleans into Wall Ball Min. 3 – 20 sec Side Plank /side (Mobility) 5/5 Quadruped T-Spine Rotations 5/5 Scorpions :30 Lizard /side (Specific) Before Strict Press -10 Strict Press w/ 3 sec. hold at […]
Wednesday – 4/10/2019
The Workout for Wednesday is: WARM-UP (Primer) With a partner -1min. Legs only Row -1min. Legs + Hips -1min. Strapless Full Row While partner is rowing….. :30 Squat Hold with KB on High Thigh :30 Down Dog (Specific) Clean and Jerk Technique STRENGTH (Part A) 3-Position Clean (Floor, Below Knee, Above Knee) + Jerk 1 […]
Tuesday – 4/9/2019
The Workout for Tuesday is: WARM-UP (Primer) Tabata Machine (Mobility) -:30 Wrist Stretch -10 Russian Baby Makers -:30 Puppy Dog (Specific) -7 Pike Push-Ups -7 Scap Pull-Ups -7 Air Squats -7 Wide Air Squat -7 Narrow Air Squats Then 2 Rounds -7 RDLs -7 Strict Press METCON AMRAP x 12 -2 Deadlifts (heavy as possible) […]