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Monday 3 Sets 10/10 Banded Romanian Deadlifts 5-10 Push up to Down Dog 5 Glute Bride Walk Outs --- AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar-Facing Burpees --- STRENGTH: Today we are starting with some accessory strength, this stuff will be a great primer … [Read more...] about week of 1/10
Monday 5 Sets: 15 Unbroken Power Snatch * same weight for all 5 Sets * use same weight as 12.22 if applicable --- For Time: 1,200 Meter Row 63 Kettlebell Swings (53/35) 36 Pull Ups --- WORKOUT: STRATEGY: Athletes should complete the Row in under 6:00. Athletes should … [Read more...] about week of 1/3
Monday Strict Press 1 x 5 @50% 1 x 3 @60% 1 x 2 @70% 1 x 1 @75% 1 x Max Reps @80% --- AMRAP 9: 3 Hang Power Snatches (75/55) 3 Burpee Pull-ups 6 Hang Power Snatches (75/55) 6 Burpee Pull-ups 9 Hang Power Snatches (75/55) 9 Burpee Pull-ups ... [Add 3 … [Read more...] about week of 12/27
Monday On the 3:00 x 5 Sets 15-12-9-6-3 Unbroken Power Snatch --- AMRAP 20 min 8 Alt. DB Snatch (50/35) 8 T2B 250m Row --- STRENTH: Today for our strength we are working on our barbell cycling. This is a great skill to practice with the open coming up. The goal is to … [Read more...] about week of 12/20
Monday Back Squats 4 x 8 @65% of 1RM 1 x 8+ @65% of 1RM *Rest 2 Mins between Sets --- For Time: 30 Power Snatches (135/95) 2,000 Meter Row 100 Wall Balls (20/14) *Partition However You'd Like --- STRENGTH: This is our 4th week of our new strength cycle and this … [Read more...] about week of 12/13
Monday Every 2 Minutes x 5 Sets: 3 Hang Power Snatches --- 10 Rounds For Time: 200 Meter Row 10-1 Double DB Box Step Overs (50s/35s) (24/20) --- STRENGTH: Today we are lifting on clock, but don’t let that concern you. You will have plenty of time to get all three lifts in … [Read more...] about week of 12/6
Monday Happy Chanukah!!! --- Back Squats 1 x 5 @55% of 1RM 1 x 5 @63% of 1RM 2 x 10 @68% of 1RM 1 x 10+ @68% of 1RM --- 8 Crazy Nights For Time 2 Rounds: 8 Power Snatches (155/105) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (135/95) 8 Bar-Facing … [Read more...] about week of 11/29
Monday Snatch 3 Reps @ 40% 3 Reps @ 50% 3 Reps @ 60% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 85% --- 5 Rounds x AMRAP 3: 4 Devil's Press (50's/35's) 6 Toes to Bar 24 Double Unders *Rest 1 Minute Between Rounds --- STRENGTH: For Todays Snatch we … [Read more...] about week of 11/22
