10.29.20

A. Strength

Back Squat 32X1 Tempo

6 reps, 5 reps, 5 reps, 4 reps

-2 minute rest between sets-

*focus on great positions this week – maintain strict tempo

B. Submaximal Oly work

EMOM x 10 minutes

Clean Pull + Hang Power Clean + Front Squat + Push Press


*start light and build a little weight over the 10mins – stay sharp with technique

*Use these 10mins to remain focused on skill work and quality movement. Don’t get too heavy here

C. Conditioning

For time:

500m Row

18 Alternating DB Snatches 50#/35#

15 GHD Sit Ups (scale Medball Sit-ups)

350m Row

12 Alternating DB Snatches 50#/35#

12 GHD Sit Ups

200m Row

6 Alternating DB Snatches 50#/35#

9 GHD Sit-Ups

*coaches challenge after 9 GHDs go back through in inverse order from 9 GHDs back up to 500m Row

#StrengthandConditioning #Gym #Olympiclifting #Crossfit #DBSnatch #Concept2Rower #Tempotraining #Personaltraining #GHDSitUps #BackSquat

Recent Posts

See All

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B