1.7.20

A. Warm Up

3 sets NFT

10 Cossack Squats (5/side)

*PVC Overhead for challenge

6 Seated Single Arm KB Press @ 30X0 Tempo

20 second single arm plank/arm

B. Strength

3 sets

4 Snatch Grip BTN Push Press @ 21X1 Tempo

4 Overhead Squat @ 21X1 Tempo

C. Conditioning

4 rounds

5 Hang Power Snatch TnG

Bike 15 seconds @ 97%

-rest 2 minutes-

*increase weight on snatch

*record weight and calories biked each round

*push pace on the bike but be sure to keep focus on the quality of the snatch

D. Additional accessory if time allows

Back Squat @ 10X1 Tempo

3 reps EMOM for 8 minutes

55% of 1RM

*focus is on speed

0 views0 comments

Recent Posts

See All

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

170

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

480

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

490