06/18/2018Warm-upAMRAP 5 of: 10 Walking Lunges w. a twist 30 Double Unders 20 Jumping Jacks Then with a barbell, 2 Sets of: 8 BB Rows 8 Hang Muscle Cleans 8 Yoga Push-ups 25 Banded Pull-aparts Rest as needed between sets. WeightliftingHang Power Clean x1 Hang Squat Clean x1 (Weight)Hang Power Clean + Hang...
06/16/2018Warm-upFunnell Tag 25 second rounds for 5 rounds Then in with your team complete: 30 Wallballs 30 KBS 400 meter RunMetconMetcon (AMRAP - Rounds and Reps)AMRAP 28 with a partner: 60 KBS (53, 35) 60 Wallballs (20,14) 800 Meter RunAuxiliary WorkFarmer Carry: 4 x 100 Meters, AHAP. Rest 90s....
06/15/2018Warm-upFoam Roll Lats x 30s each then, (done with an empty barbell) 10-8-6-4-2 Barbell Rows Hang Muscle Cleans Push Press Barbell CurlsWeightliftingFloor Press (Weight)Floor Press: 9 x 3 @65-70% of Tuesday, every 60s. – change grip every 3 sets ie. close, medium, wide.Inverted Row Supinated Grip (Max reps)Inverted Rows, Supinated Grip: 4...
06/14/2018Final week of speed work with PC + FS + Jerk. Your loading should be slightly heavier this week but remember you should not be failing on any sets.Warm-upFoam Roll 2 minutes 3 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squat 5 Goodmornings 5 Rows Rest 40-60s,...
06/13/2018Warm-upAMRAP 5 of: 10 Walking Lunges w. a twist 30 Double Unders 20 Jumping Jacks Then with a barbell, 2 Sets of: 8 BB Rows 8 Hang Muscle Cleans 8 Yoga Push-ups 25 Banded Pull-aparts Rest as needed between sets. GymnasticsPull-ups (Max reps)1) Close Grip Strict Chin-ups: 5 x 5. Rest 60s. Options: – Weighted –...
06/12/2018Warm-upFoam Roll Lats x 30s each then, 3 Rounds of BP Upper Complex #1: 5 Hang Muscle Cleans 5 Upright Rows 5 Push Press 5 Barbell Curls 5 Bent-over rows 5 Yoga Push-ups Rest 40-60s, add light weight.Gymnastics1a) Handstand Push-ups: 5 x 5-6. Rest 30s. Options: – Strict or Deficit – Kipping – 1 Abmat Kipping – Seated...
06/11/2018Warm-upPart A: Band Snatch Warm-up of: 10 Banded Pull-apart 10 Pass Thru 10 Banded Pull-apart 10 Around the World 10 Banded Pull-apart 10 OHS Part B: Snatch Complex of with an empty barbell: 2 Rounds of: 3 Muscle Snatch 3 OHS 3 Cook Squats 3 Lateral Squats on each leg then 3 Rounds of: 2 Squat Snatch on Coaches Call *Rest...
06/09/2018Warm-up"Powerwalk Races" Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return, they high-five the person behind them in line, and that person takes off. Make...
06/08/2018Week 1 of Speed work with the Floor Press. Use your max from Last Tuesday if you got one or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.Warm-upAMRAP...
06/07/2018Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns.Warm-upGrab a lax ball OR Foam Roller and Spend 60s on Each Adductor then, 2 Rounds of: 6 Cook Squats https://www.youtube.com/watch?v=0QXXXzsHJ5o 4 Lateral...