May 20, 2018


3min Z1


Crossover Symmetry


Choose 3-4 Dynamic warm ups for what you do next.




Skill and drill -12-15 minutes
-Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
-If you missed a strength session from this week, you can also make that up in this section.



Teams of 3 must complete the following
500 double unders
4K row
225 wall balls, 20/14#
2 mile AB ride



In 7 minute of intervals with 2 minutes of rest:


1. 5  renegade rows - with push ups, 40 mountain climbers, 10 DB bicep curls.

2. 5 Toe touch to full extension, 5 ball slams, 5 reverse ball tosses

3. 7 K2W, 7 Side hip bridge pulses, left and right, 15 Abmat sit ups

4. Assault bike sprints, :30 on, :30 slow pedal

5. Row 200m, 7 pikes using rower seat, 10 No push-up burpee.

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Team Saturday

May 19, 2018

A. In teams of 3: 

P1 :30 Ab ride

P2 30 Mountain Climbers

P3 :30 Plank

*rotate until everyone has completed three rounds.



B. 4 person teams. Each team has one 45 lb plate and one 25 lb plate. Neither plate can ever touch the ground during the workout. 


For Time:
1000m Plate Carry (45/25) (250m per person with plate hand off to the next teammate.)

200 Toes-to-Bars
200 Box Jumps (24/20)
200 Bumper Plate Overhead Squats (45/25)
200 Power Snatches (75/55)

*Only one person can work at a time. While one person is working, the other 3 must hold the two plates (except during the plate carries and overhead squats as one plate will be in use), until the completion of the power snatches.

**Teams can divvy up the reps however they like.
***20 burpee penalty for all teammates for dropping a plate.

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Friday, May 18th, 2018

May 18, 2018

Coach leads group through:

10 banded good mornings

10 push ups with alternate shoulder taps

10 small banded step outs

10 alternating dumbell snatches

x 2 rounds




A1. Dead lift – from 3” risers – for 4 singles over 4 sets **barbell is elevated – **use the same weight as last week
A2. Single arm ring rows x 8-10/side x 4 
A3. DB Single arm bench press x 8-10/side x 4 sets


50 Dumbbell Snatches (50/35) (35/25)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups (Hand Release Push-ups)

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