12 cal row 200m run 12 bal bike Then…. 2 rounds: 5 BB RDLS Good Mornings 4 Hang Muscle Cleans 3 Bradford Press + 10 Sec Overhead BB Hold 2 Pause Back Squats Every 2:00 x 6 sets (Week 1 of 4) Sets 1-5: 3 Back squats @ 80-85% Set 6 : 1 “Heavy” single…
4 Sets: 15 Russian Twists per side 20 Tuck Crunches 30 Alt Bicycle Crunches *rest 1 min between sets Then… 3 Min warm up on Row 3 Min warm up on Bike into…. 27:00 for max calls 4:00 Max cal Row – 1:00 Rest 4:00 Max Cal bike / ski/ run – 1:00 rest 3:00…
Week 4 of 4 : Snatch Complex Every 90 seconds x 8 Sets Sets 1-2: 1 Hi Hang Power Snatch + 1 Hang Power Snatch above the knee + 2 Pause Overhead Squat Sets 3-5: 2 Power snatch Sets 6-8: 1 Power Snatch *Build in weight over the 8 sets. Then… 2:00 on 1:00 off…
1:30 Bike into 2 Rounds 5 Barbell Good Mornings 5 Hand Release Push Ups 5 Scap Pull Ups 10 Walking lunges Then… Week: 3 of 3 Every 2:00 x 6 Sets: Set 1: 5 @ 70-74% Set 2: 3 @ 75-80% Set 3: 3 @ 81-83% Set 4: 1 @ 84-87% Set 5: 1 @…
200m Run into 2 Rounds 3 No Contact Burpees 3/3 Step back Reverse Lunges 4 Air Squats with Kb/Plate Press out in Bottom 5/5 Single Arm DB Press 20 Singles Then.. Week 4 of 4 Every 2:00 x 5 sets Sets 1-5: 5 Back squats @ 72-82% The goal this week is to be 5-10…
1:30 Max Arm circles use 5/2.5# plates. every break switch directions, – 3x 3 Scap Push Ups 6/6 Banded Strict Press 9 Band Pull Aparts – 6-way shoulder complex Using 5/2.5# plates 10 reps – week 1 of 4 EMOM 10min Min 1: 8 Seated Barbell press (off the rack) *set up as if you…
8am and 9am classes only. Happy Labor Day! Conditioning option 1 “Sprint Tri” 1000/800m Ski/row 60/50 Cal Bike 1600m Run Or Conditioning option 2 Ski/Row Primer 5 x 10/8 Cal Rest 30-60 Seconds Between Main Set: 2 x 50/40 Cal Rest 2:00 Between 2 x 40/32 Cal Rest 1:30 Between 4 x 30/24 Cal
“Kabul 13” For Time 20 Deadlifts (75/55 lb) 23 Hang Power Cleans (75/55 lb) 31 Front Squats (75/55 lb) 23 Push Presses (75/55 lb) 22 Box Jump Overs (24/20 in) 20 Butterfly Sit-Ups 20 Reverse Step Lunges 20 Pull-Ups 23 Goblet Squats (53/35 lb) 25 American Kettlebell Swings (53/35 lb) 22 Power Snatches (75/55 lb)…
12 Min to Complete: 3 Sets: 10 RKbs 10 Seated DB Z Press – 10/10 Suitcase side crunch 10 Seated leg lifts over the DB Then… 15 Rounds: 100m Run 2 Deadlifts at 50% 3 TTB
Labor Day schedule Sunday Hero WOD: 9a and 10am class Monday: 8am and 9am classes ———— 2 sets: 5 Bb Snatch deadlifts 4 Behind the Neck Snatch Grip Push Press 3 Back Squats (or OHS) :20 Second Row Then… Snatch warm up Then… Week 3 of 4 : Snatch Complex Every 90 seconds x 8…
