2.25.20

A. Warm Up

3 Sets/arm

4 KB Single Arm Hang Clean

3 KB Single Arm Thrusters

2 KB Single Arm OH Reverse Lunge

-Then-

Light Overhead Snatch Grip Prep Work

3 Sets – LIGHT Barbell Work

2 Snatch Grip Behind the Neck Push Press

2 Snatch Grip Behind the Neck Push Jerk

B. Strength

Overhead Squat

4 sets of 2 reps @ 31X1 Tempo

Every 2:00

*build from last two weeks

-then-

Front Squat

2 sets of 6-8 reps @ 20X0 Tempo

*rest as needed (keep the loads moderate and focus on good range of motion with deep positions)


*This week marks a change into Front Squat patterns. We are going to delaod a little bit in total volume. Get 2 quality sets in and move on!

C. Conditioning

3 Sets – Power Work

5 Hang Power Clean Below Knee

10 Burpees As fast as possible

Bike 20 seconds @ 97%


-rest up to 3:30 between rounds-

*record load and total cals


*keep your POWER UP on these assault bike sprints

Recent Posts

See All

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#