July 26, 2020

Monday 072720

STRENGTH 
ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight

into...

ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:

1 Power Snatch
+
1 Squat Snatch

(Score is Weight) 

WORKOUT 
4 SETS
AMRAP x 3 MINUTES
3 Power Sn...

July 19, 2020

Monday 072020

WARM-UP 
TABATA (:20 ON/ :10 OFF)
MOVT 1 - Air Squat
MOVT 2 - Up-Down

Into…

2 SETS
10 Alternating Groiners (with a reach to the sky)
:20 DB Front Rack Hold 
10 Push-Ups to Down Dog (active press back & :01 hold)

*From here, move into a simple Squat pr...

July 12, 2020

Monday 071320

WARM-UP
2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES
20 Single Unders
10 Clean Deadlifts
8 Hang High Pulls
6 Hang Muscle Cleans
10 Elbow Punches
4 Hang Power Cleans

WORKOUT
FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)|(115/75)
30 Hang...

July 5, 2020

Monday 070620

WARM-UP
400m Run or 500m Row (athlete choice!)
into...
2 SETS
10 Alternating Groiners
10 Glute Bridge-Ups
10 Alternating Heel & Knee Grab  

Then into w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over R...

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