Strength & Conditioning Wednesday, November 4th
Weightlifting:
Snatch Complex
Power Snatch+OHS+Hang Snatch
Build to a Heavy Complex
7×1
12 min Amrap
10 Burpee
5 Power Snatch 115/85
10 Box Jump
Strength & Conditioning Tuesday, November 3rd
Accessory:
4 sets
10 Pendlay Row
10 1+1/4 Back Squat
6/6 Single Leg BB Deadlift
Rest 1 min
3 Rounds
3:00 on/ 1:30 off
40 Dubs
10 Front Squat 95/65
Strength & Conditioning Tuesday, November 3rd
Strength:
2 Sets
45sec Max reps of:
DB Push Press
Push Ups
DB Front Squats
15sec transition
1min rest after set
Workout:
60-40-20
Single KB Goblet Lunges
30-20-10
KB SDHP
+
Accessory
10-15mins of mobility
Quads, Hips, Hamstrings
Strength & Conditioning Monday, November 2nd
Strength:
Push Press
5×5 @ 70-75%
Rest 1 min btwn sets
Workout:
4 Rounds
20/15 Cal Erg
20 KB SDHP 24/16
15 KB Hollow Rock
Ufit (SWEAT/HIIT) Monday, November 2nd
Strength:
3 Sets
12 DB Bent Over Rows w/2 sec hold at top
12 Push ups on DB’s
24 DB Hollow Rocks
-1min rest-
Workout:
Lactic Repeat
2 Rounds
250m Row/ or 15/12 Cal Bike
20 Alt DB Snatches
10 Burpees Box Jump Overs
500m Row or 20/15 Cal Bike
10 Burpees Box Jump Overs
20 Alt DB Snatch
250m Row or 15/12 Cal Bike
-5min rest-
20 Minute Cap
Strength & Conditioning Saturday, October 31st Halloween
Partner WOD
2 Rounds
100 Cal Erg
75 SA DB Hang Power Clean + Jerk 50/35
50 Burpee
100 Mtn Climbers (Short step 2=1)
Ufit (SWEAT/HIIT) Friday, October 30th
Strength:
4 sets
30 DB Russian Twist
20 DB Plank Pull Throughs
Workout
2 Rounds
8:00 On/ 4:00 Off:
12 DB Box Step Ups
24 Ab Mat Sit Ups
48x DU’s or SU’s
Note, start off where you finished on previous set
Strength & Conditioning Friday, October 30th
Weightlifting:
Clean + Jerk
Build up to a heavy single
8 min Amrap
12 Hang Power Snatch 95/65
12 OHS
20 DB Russian 40/25
Ufit (SWEAT/HIIT) Thursday, October 29th
20Min EMOM
1: 14/11 Cal Erg
2: 12 Hand Release Push Ups
3: 1 AMRAP set of Short Step Mt. Climber
4: Rest
Goal is to get 40+ reps of Mt. Climbers
Strength & Conditioning Thursday, October 29th
Restorative:
Roll & Stretch
10-15min
30min Amrap
800m Run
50 Straight leg Sit-up
50 Push Press 75/55
50 Box Step-over
50 Bent-over Row
50 Up/Down
1000m Row
Strength & Conditioning Wednesday, October 28th
Strength:
Deadlift
5×5 @70-75%
10 min EMOM
1: 12 Floor Press 95/65
2: 15/12 Cal Erg