Monday Strength: Pause Snatch 1-1-1-1-1 *note= Pause for 3 sec below knee and at mid thigh Workout: "First Cut" 4 Rounds 400m Run 3 Rope Climbs 7 Squat Snatch (155/105) Tuesday Tempo Strength: Wall Sit 2 x 2:00 Banded Plank 2 x … [Read more...] about Week of 9/2
Monday Strength: Front Squat 1-1-1 *note- 3 attempts to find a heavy single Workout: EMOM 12 mins min1- 20 Push Ups min2- 15 Dumbbell Burpees (50s/35s) -no push up min 3- 10 DB Hang Squat Cleans (50s/35s) Tuesday Workout: For Time 1 mile Run 100 … [Read more...] about Week of 8/26
Monday Strength: 2 Hang Snatch + Snatch 1-1-1-1-1 Workout: 3 Rounds for Time 10 Alt. DB Snatch (50/35) 50ft Suitcase DB Walking Lunge Right Arm 10 Alt. DB Snatch (50/35) 50ft Suitcase DB Walking Lunge Left Arm 10 Alt. DB Snatch (50/35) 50 Double … [Read more...] about Week of 8/19
Monday Workout: 10 Deadlifts (315/225) 20 HSPU 30 Bar Facing Burpees 40 Box Jumps (24/20) 50 Alt. DB Snatch (50/35) 40 Box Jumps (24/20) 30 Bar Facing Burpees 20 HSPU 10 Deadlifts (315/225) Tuesday Strength: Back Squat 1-1-1 Pull up Skill … [Read more...] about Week of 8/12
Monday Strength: Snatch Pull + Power Snatch + Snatch 1-1-1-1-1 Workout: EMOM 10 mins min1- 10 Clusters (95/65) min2- 5 Ring Muscle Ups Midline: Accumulate 2 mins in a L- Sit Tuesday Strength: Back Squats 10 x3 *lift every … [Read more...] about Week of 8/5
Monday Strength: 3 Position Snatch (high hang, hang, floor) 1-1-1-1 *note- use 60-70% for all sets Workout: EMOM 15mins min 1- 18/15 Cal. Row min 2- 12 Russian KB Swings (70/53) min 3- 8 Brupee Box Jump (24/20) Tuesday Strength: Back Squat- 3 … [Read more...] about Week of 7/29
Monday Strength: 1RM Clean and Jerk Workout: EMOM 14 mins min 1: Bike 20/15 cals. min 2: 7 Sandbag Cleans Tuesday Strength: 10 min EMOM 2 Back Squats Workout: "Rahoi" AMRAP 12 mins 12 Box Jumps (24/20) 6 Thrusters … [Read more...] about Week of 7/22
Monday Strength: Clean and Jerk 5x1 Workout: "Brehm" For time 10 Rope Climbs 20 Back Squats (225/155) 30 HSPU 40 Cal. Row Tuesday Workout: For Time 200m Run 21 Deadlifts (275/185) 15 Ring Muscle Ups 9 Push Jerk … [Read more...] about Week of 7/15
