Tuesday – 10/22/2019
The Workout for Tuesday is: WARM-UP Barbell Snatch Complex Perform 5 reps of each movement -Snatch Deadlift -Snatch High Pull -Muscle Snatch -BTN Snatch Grip Press -Overhead Squat -Pressing Snatch Balance -Heaving Snatch Balance -Drop Snatch -Snatch Balance -High Hang Snatch -Hang Snatch -Snatch APPLIED STRENGTH Every 2 minutes, for 16 minutes (8 sets) Complete […]
Monday – 10/21/2019
The Workout for Monday is: WARM-UP (Primer) 3 Rounds (8:00 CAP) -10/8 Cal Machine -2 Turkish Get-Ups /arm -4 KB Snatches /arm -6 KB Windmills /arm (Specific) Power Clean & Jerk Technique APPLIED STRENGTH EMOM x 8 2 Power Clean & Jerks (not TnG) @ 65-80% of 1RM C&J ~then~ EMOM x 5 6 Power […]
Saturday – 10/19/2019
The Workout for Saturday is: Open Workout 20.2 AMRAP x 20 Minutes -4 DB Thrusters (50/35) -6 Toes-to-Bar -24 Double-Unders *Remember, the gym opens at 8:30 where you can come in and sign up for you heat time. At 9:00, we will go over the workout and answer any questions you may have. The goal […]
Friday -10/18/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds -20 H2H KB Swings -15 Goblet Squats -10 Shoulder-to-Overhead (5/side) (Mobility) -Cossack Squat x 10 -Cat/Cow x 10 -Puppy Dog x 30 sec -Forearm Opener x 30 sec STRENGTH Every 2 minutes, for 10 minutes Front Squat x 3 reps *Add weight each set, building to […]
Thursday – 10/17/2019
The Workout for Thursday is: WARM-UP Coach’s Choice ODD OBJECT DAY Every 60 seconds for 40 minutes (cycle through) Station 1 – Max D-Ball Cleans x 40 seconds Station 2 – Row or Bike x 50 seconds Station 3 – Max Farmer Carry/Hold x 40 seconds Station 4 – Row or Bike x 50 seconds […]