Thursday, May 17th, 2018

May 17, 2018

Coach leads group through:

EMOM 6

Odd- 50 Double Unders
Even 1- 15 Kettlebell Swings
Even 2- 20 Jumping Lunges
Even 3- Plank Hold

 

then for time:


800m Run or 1000m row
50 Kettlebell Swings (53/35)
400m Run or 500m row
50 Double Unders
200m Run or 250m row
50 Sit-ups
100m Walking Lunges
50 Sit-ups
200m Run or 250m row
50 Double Unders
400m Run or 500m row
50 Kettlebell Swings
800m Run or 1000m row

 

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Wednesday

May 16, 2018

3 min Z1

+

Crossover Symmetry

+

Coach leads group through:

With an empty barbell:

10 Upright Rows
10 Front Squats
10 Hang Power Cleans
10 Tall Cleans
10 Hang Squat Clean

x 2 rounds

 

A. Every 1:30 X 7 Sets: 3 Position Power Clean + Push Jerk
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible using perfect form. This should be performed as high hang, above the knee, from the floor, and finishes with 1 Push Jerk.

B. Every 1:30 X 7 Sets: Clean + 3 Front Squats
Continue building load from complex 1. Build as heavy as possible using perfect form.

+

2 minutes on / 2 minute off for 5 rounds

10 DB push press, 50/35#
10 box jump overs, 24/20”
Calories on aB

***goal is to increase output on bike each round
Round 1 = 80%
Round 2 = 85%
Round 3 = 90%
Round 4 = 95%
Round 5 = 100%

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Tuesday, May 15th, 2018

May 15, 2018

Coach leads group through:

5 Hang Snatch high pulls

5 Hang Snatch muscle cleans

5 Behind the neck snatch press

5 Behind the neck snatch push press

5 Hang Power snatch into an OHS

x 2 rounds with an empty bar

 

then:

 

A. 3-Position Muscle Snatch: Every 1:00 X 7 Sets
Warm-up as needed. Start around 50% and build. This should be done as a hang snatch: above the knee, mid hang and high hang.

B. 2-Position Power Snatch: Every 1:00 X 7 Sets
Continue to build from the Muscle Snatch. This should be done as hang, and from the floor.

C. Snatch: Every 1:00 X 7 Sets
*Continue to build loading from the Power Snatch.

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For time:
75 Double-Unders
30 Pull-Ups
75 Double-Unders
60 Push-Ups
75 Double-Unders
90 Air Squats

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