Strength: Snatch 8mins- build to heavy single with 3 sec pause in catch position followed by 3 overhead squats immediately into Clean 8mins- build to heavy single with 3 sec pause in catch position followed by 1 STOH Conditioning: E20O20 x21 rounds (Like an EMOM but every 20 sec on the 20 sec) Sprint […]
Take advantage of class time to mobilize a lot today! As a suggestion ride the bike to flush out your body after the strength EMOM and attempt to do the Olympic Lifting as well. Strength: EMOM x12 3 strict + 5 Push Press @ 70% of Monday’s weight Conditioning: GOAT EMOM/ 15 min Bike
Deload week is here! Time to restore our muscles, lots of stretching, and have some fun. Strength/Skill: Bulgarian Split Squat Conditioning: 4 Rounds 1 minute max effort each Calories on the bike Pull-ups Double Unders Rest 1 min between rounds Gymnastics: 15x somersaults on blue mat Midline/Trunk: 3x fail Strict TTB Olympic: EMOM
Monday 1/16/17 – Deload Week Read More »
Its our final week of our first Strength Cycle. Next week will be a deload week to let our bodies recover. Stength: Back Squat 3×12@79% Conditioning: AMRAP 3 5 Burpee 5 Wall Ball (30/20) rest 1min AMRAP 3 5 Box Jump (30/24) 5 Pull Up rest 1min AMRAP 3 5 TTB 5 Push Up
Monday 1/9/17 – Final Week of Strength Cycle 1 Read More »
Strength: Back Squat 8×3@ 90% Conditioning: 4 rounds for Time work>carry down>work>carry back= 1 round 10 clapping push up 60′ MedBall overhead carry down (30/20) 5 Handstand Push up 60′ medball overhead carry back repeat Accessory: GHR 8×3 Olympic Lifting: 5×1 Snatch building in weight, pause EXACTLY
Friday 1/6/17 – Strength Cycle – Week 2 Read More »
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