Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 MC – Gymnastics Push HSPU 5r x 5 Sets Followed by Shoulder Mobility THEN.. EMOM x 10:00 Min 1 : 2 snatch pulls Min 2: 3 power snatch starting at about 45% build in weight for the 3 power snatch, they do not need…
Front Squat 5 x 5 Your goal is to try and lift 2.5-5% more weight than last week. SUPERSET.. Power Clean 5 x 3 Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important…
35min. Running Clock… 100/70 Cal Assault Bike 100 Alt. DB Snatches 100 Cal Row 100 DB Deadlifts 100 Double Unders (Each) 100 Toes-To-Bar 100m run In remaining time, complete as many 100m sprints as possible. You go, I go style.
Back Squat 5×5 @70% Hang Power Clean 5×2 Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority. THEN.. 4 Rounds: 1min. of Max Barbell Overhead Squats 1min. of Max American KB Swings 1min. of Box…
35 min AMRAP: 15/12 Cal bike 30 Wall balls 15 Pushups 30 Lunges (rx+ jumping lunges) 15 Cal row 30 Sit-ups 15 Inverted BW Row Then.. 4 Rounds with a running clock :30 sec front plank :30 sec rest :30 Flutter kick in a hollow hold :30 sec rest :30 sec V-ups 1:00 rest
Weeks schedule will look like this: Monday – Front Squat + Olympic Lifting Tuesday – Snatch + Conditioning Wednesday – Cardio Specific Thursday – Back Squat + Olympic Lifting Friday – Bench Press + Deadlift Saturday – Team Workout Sunday – Fun day. Coaches special 2 rounds: 5 Airs squats 5 BB good mornings 5…
Weeks schedule will look like this: Monday – Front Squat + Olympic Lifting Tuesday – Snatch + Conditioning Wednesday – Cardio Specific Thursday – Back Squat + Olympic Lifting Friday – Bench Press + Deadlift Saturday – Team Workout Sunday – Fun day. Coaches special Front Squat 5reps 70% of your 1 rep for ALL…
30min… Row 200m 10 Side Plank Hip Taps Right 10 Side Plank Hip Taps Left Bike 15/12 cal :30 Hollow body hold 75 Single Unders then.. For Quality 75 Narrow Grip DB Floor Press 75 Narrow Grip DB Bent Over Row 50 DB Grip JM Press 50/arm DB Hang Clean High Pull 100 DB Russian…
35min. to finish… 60-50-40-30-20-10 Cal Assault Bike Push Jerks 135/95 V-Ups Back Squat 135/95 American KB Swings 70/53 Teams of 2. Only 1 person works at a time.
