Blog

Sunday

Foundational Movement

Medicine Ball Clean


Saturday

Workout:
Partners
For time:
Run 800 meters
56 RKS 2 pood
56 Ring rows
56 DB clean and jerk
56 Ring rows
Run 800 meters

Ring rows on box or a difficult
angle. Run is together

 


Saturday

Partner

10 Rounds
Cal row 12/10 each
20 Lateral box hops each 20/16
1 Min max dumb bell farmer hold each 45/30


Goals: 1 cal per pull/2 cal per 3 pulls, UB lateral hops, quick rests on hold


Friday

A) Snatch
5 x 3 @ 75% of 1RM
Technique day

B) 4 min
8 Dumb bell power clean n jerk 45/30
10 Dumb bell push ups
Rest 4 min
Repeat score for time
Goals: Strong dip catch and solid OH finish position, UB pushups with solid core, Beat 4 min score on second round


Friday


Workout:
Time VS Task
5 minute Amrap
16 DB Snatch
18 Med ball clean

Rest 2 minutes

Rounds for time:

 


Thursday


Workout:
10-9-8-7-6-5-4-3-2-1
KB SDHP
Push Up
KB Dead Lift

 


Thursday

A) Team Tic Tac Toe

B) 14 min
16 Jump squats
16 One arm Russian KB swings 20/16
16 Vups
Goals: 2 sets on squats, one set on swings, quick small sets on v ups


Wednesday

A) Back Squat 1RM

B) For time:
50 Cal row
50 Toes to bar
Goals: Pull rest pull pace on row, 1/1.5 pull per cal, Small short sets/rests on T2B


Wednesday


Workout:
21-18-15-12-9
DB Power clean
DB Thruster


Tuesday

Workout:
For time:
50 Sit ups
40 RKS
30 Burpee
40 Sit up
30 RKS
20 Burpee
30 Sit up
20 RKS
10 Burpee


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