ThursdayWarm-up3 Rounds 1:00 Machine 5 Deadbugs (each side) 5 Stepback Lunges (each side) 5 Snatch Grip Deadlifts (empty bar) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead SquatsWeightliftingSnatch (10 x 1)10:00 - 12:00 Minutes Snatch: Perform 10 singles within 70-80% of 1RM Snatch * Rest 60-90 seconds between sets * Make...
WednesdayWarm-up3:00 Row - Into - 7 min AMRAP 30-sec easy bike 5 Wall Balls (focus on breathing/arm cycling) 5 Deadlifts (empty bar - build across to working weight) Workout PrepWorkout Prep** 2 sets 5 Wall Balls 15 Sec. Bike (at workout pace) 2 Deadlifts (moderate/workout weight) - rest 30 seconds between sets - - Focus on...
TuesdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingPower Clean x1 + Hang Power Clean...
MondayWarm-up3 Way Banded Shoulder Stretch Into 6 min AMRAP 5 Snatch Grip Push Press (empty bar or PVC) 5 Overhead Squats (empty bar or PVC ) 5 Up Downs 5 Kipping Pull-ups/Rings Rows WeightliftingSnatch Grip Push Press x 3 + OHS x 1 (Weight)Give athletes 10-12 minutes to work...
SaturdayWarm-up3:00 Easy Row - into - Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch Partner 2 2 Sets (Empty Bar or PVC) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 3 Squat Cleans * Switch when both partners finish * - into - Build up to...
FridayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face...
ThursdayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-upPartner Warmup 3 rounds each P1: Easy Machine P2: 20 plate hops 5 box step-ups (each side) 5 Wall Ball Slams 10 floor plate press - switch when a partner finishes the round -StrengthArnold Press (Weight)4 Sets:...
WednesdayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-up7 min AMRAP 5 Power Cleans (empty bar - build across) 3 World’s Greatest Stretch (each side) 3 Up DownsStrengthGoblet Squat (4 x 12)Goblet Squat: 1 and a Half Reps 4x12 Perform 1 and...
TuesdayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-up2:00 Machine Into Every min (6 minutes) - With an Empty Bar - 5 Muscle Cleans 4 Front Squats 3 Push Press 2 Thrusters (Pause a the top and breathe)Workout PrepWorkout Prep** 3 sets 5/4 Calorie Row (Workout...
MondayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-up3 Way Banded Shoulder Stretch Into 6 min AMRAP 10 alt. DB Snatch (light weight - focus on transition) 5 Scap Pullups 5 Down Dog/Seal Pose Transitions 3 Up-DownsWorkout PrepWorkout Prep** 2 sets 4 Alternating Dumbbell...