072020-072420

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 prep session followed by your teaching… WORKOUT FOR TIME 100 DB Front Squats (50/35)|(35/20) *Every minute including at 0:00, perform 5 Burpees (Score is Time) FINISHER 4 SETS FOR QUALITY 8/8 Single DB Around the Worlds 10 Slow Alt. Side Lunges 12 Slow Single DB Curls (No Measure) Tuesday 072120 WARM-UP *Have barbells ready beforehand* AMRAP x 4 MINUTES 10 Groiner + Twist 8 Cossack Squats 6 Burpee Broad Jump Into… 3 SETS 5 Deadlifts 10 Elbow Punches 5 Front Squat 5 Strict Press -Rest :20 b/t Sets- Following the Warm-Up, go into your teaching of the Power Clean and Jerk. STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy Complex 1 Clean Deadlift + 1 Power Clean & Jerk* *Build past workout weight. Reset position after Clean DL, does not need to be connected (Score is Weight) WORKOUT "THE CALI BEAR" EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. **Last seen on 3/6/2020 (Score is Weight) Wednesday 072220 WARM-UP EMOM x 8 MINUTES MIN 1 - :45 Ring Row (or DB Bent Over Row) MIN 2 - :45 Alt Samson Lunge MIN 3 - :45 Up-Down Step-Up MIN 4 - :45 Hollow Rock SKILL EVERY 2:00 FOR 5 SETS... 2-4 Reps of Gymnastic Complex* 100m Jog *1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up (No Measure) WORKOUT AMRAP x 5 MINUTES 12 Pull-Ups 12 Box Jumps (20) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 9 C2B Pull-Ups 9 Box Jumps (24/20) 75m Run -Rest 1:00- AMRAP x 5 MINUTES 6 Up-Down Pull-Ups 6 Box Jumps (30/24) 50m Run (Score is Rounds + Reps) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Roll Back and Lats (No Measure) Thursday 072320 WORKOUT EMOM x 30 MINUTES MIN 1 - :50 Max Cal Bike MIN 2 - :50 Max Hand Release Push-Ups MIN 3 - :50 Max Slam Ball Russian Twists (Athlete Choice) MIN 4 - :50 Max Slam Balls MIN 5 - Rest (Score is Reps) Friday 072420 WARM-UP 2:00 Bike/Row Increasing pace every :30 Into … 3 ROUNDS 10 PVC Pass Thru + Toe Touch* 10 Bootstrappers 10/10 Moose Antlers *PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on PVC Pipe STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Power Snatch *Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG. (Score is Weight) WORKOUT "ISABEL" FOR TIME 30 Power Snatch (135/95)|(95/65) *Last seen on 2/21/2020 (Score is Time) FINISHER FOR QUALITY 4:00 Max Hollow Hold* *Every time you rest, complete 10 Alt. Single Leg V-Ups (No Measure)