022624-030124

Monday

Snatch 

EMOM 5

2 Reps @ 70-80%

-1 minute reset

EMOM 5

1 rep - @ 80% +

Fitness:

EMOM 5

4 Kettlebell Swing

1 min

EMOM 5

8 KB Plank Pull Thru

Louisiana Saturday Night 

AMRAP 8

3 Power Snatch 115/85

6 Overhead Squat

3 Wall Walk

6 Bar Facing burpees

 

Fitness:

A) Power Clean + Front Squat

B)3 Hang Double DB Snatch

6 Double DB Front Squat

6 Plank Up Down

6 Burpees

 

RX+:

155/105

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Tuesday

EMOM x 10

1- Gymnastics Pull (pullup, C2B, Muscle Up)

2- Rest

Mini Run Forrest Run 

For Time With a Partner:

800m Run (Runs are split)

50 Burpees

1000/900m Row

600m Run

50 DB Snatches

800/700m Ski

400m Run

50 Single DB Step Ups

200m Farmers Carry

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Wednesday

Strength:

5 Sets

2 Clean Pulls + 1 Power Clean

*Stay light work on technique maybe 50%-70%

No Measure?? 

16min EMOM

Min 1: 12/10 Cal Ski

Min 2: 10 DB Bench Press

Min 3: 12 Double KB RDL 53/35

Min 4: Rest

 

RX+:

15/12 Cal Ski

70/50

70/53 RDL

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Thursday

Cotton Candy 

Every 1:30 x 4 Rounds:

1- 200m Row

2- 12 wall Balls

3- 12/10 Cal Bike

4- 12 KettleBell Swings

Stretching

1:00/Side Lacross Ball Scap Roll Out

1:00/Side Lacross Ball Delt Roll Out

1:00/Side Foam Roll Hamstring

1:00/Side Foam Roll IT Band

2:00 Foam Roll Low/Upper Back

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Friday

24.1 Open Workout (This workout is not conversational pace)

Be there for Friday Night Lights at 6:30 to support your team!