2.18.20

A. Warm Up

3 Sets/arm


2 KB Single Arm Thrusters


2 KB Single Arm Push Press


2 KB Single Arm Overhead Squat

Then

Light Overhead Snatch Grip Prep Work

3 Sets – LIGHT Barbell Work


3 Snatch Grip Behind the Neck Push Press


3 Snatch Grip Behind the Neck Push Jerk

B. Strength

Overhead Squat

4 sets

3 reps @ 31X1 Tempo


every 2:30


*build from last two weeks

-Then-

Back Squat @ 65-70% 1RM

3 sets

1 rep every 10 seconds for 60 seconds


-rest 4 minutes inbetween sets-

(quickly re-rack the bar between reps – 6 reps per set)

*Increase the load from last week. We are now doing 6 reps in a single minute. Stay close to the rack so you can perform these squats every 10 seconds with a quick break.

C. Conditioning

4 Sets

6 Hang Power Clean


6 Burpees Over Bar


Bike 15sec @ 97%


-rest up to 3:00-3:30 minute between rounds-


*record load and total cals

Recent Posts

See All

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl

10.20.21

A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo

10.19.21

A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C