Monday, 2.15.2016

Monday, 2.15.2016

A) Max Effort Lower 1) Squat Snatch: up to 80% for a double, every 90s. Reset on each rep. 2) Power Clean + Jerk: up to 80% for a double, every 90s. Reset on each rep. 3) Rear Foot Elevated Split Squat: 3 x 7-5-3 ea. Rest 1:30. *These should be heavy. A good goal...
Saturday, 2.12.2016

Saturday, 2.12.2016

A) Conditioning w. classes “Saint Valentine” With a running clock w. a partner: 0-6:00 AMRAP 6: Max Burpees 8:00-14:00 Max Squat Clean Thruster 16:00-22:00 AMRAP 6: 7 Hang Power Cleans (135, 95) 10 Wallballs (20, 14) – One athlete completes a full...
TGIF, 2.12.2016

TGIF, 2.12.2016

A) Dynamic Effort Lower 1) Snatch Balance: 4 x 3 @5-10# heavier last week. Rest 1:30 2) Safety Bar Box Squat, wide stance w chains: 10 x 2@55% + 25% chains, every 60s. 3) High Box Jumps: 3 x 5. Rest 1:00 *Choose a height that’s challenging, but manageable for...
Thursday, 2.11.2016

Thursday, 2.11.2016

A) Aerobic Work/Active Recovery 1) 40:00 of bike, row, ski erg, job @Z1. 2) Banded Leg Curls x 100 reps ea. 3) Tissue Work/Static Stretching
Wednesday, 2.10.2016

Wednesday, 2.10.2016

A) Max Effort Upper 1) Reverse Mini band Bench Press Medium Grip: Heavy 3/1 max. Rest 2-3:00. 2) Grapple Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 2:00. 3) Bottoms up KB Waiter Walk: 3 x 100 ft ea. B) Conditioning AMRAP 12: 30 Double Unders 20 Wallballs (20, 14)...
Tuesday, 2.9.2016

Tuesday, 2.9.2016

A) Conditioning EMOM 20: ODD Minutes: 15 Calorie Row EVEN Minutes: 15 Burpees *Scale calories as needed.  Rest 7-10:00 Skill EMOM 10: ODD Minutes: 30s Pistols Practice (weighted or unweighted) EVEN Minutes: 30s Hanstand Practice, you choose variation (Walking, HSPU,...