Workouts

Strength & Conditioning Tuesday, October 27th

Strength:
3 Sets
10 Goblet Cyclist Squats
10 DB Hammer Curl
10 Turkish Sit Up

Workout:
For Time:
50.40.30.20.10
Up/Down
Goblet Squat
Time Cap: 20 minutes.

Accessory:
4 sets
8/8 SA Push Press
8/8 SA DB Row
8/8 Goblet Lunge
Rest 1:00

4 Rounds
15 Hang Power Clean + Jerk 115/85
15 Burpee
200m Run

Strength:
3 sets
15 DB OH Tricep Ext.
15 Single DB Row
15 DB leg lift over (over and back)
Rest 1:00

Workout:
4 Rounds
15 Pike Toe taps
15 Hollow Rock
20 DB Lateral Step Overs

Weightlifting:
Snatch Deadlift+Snatch Hang Shrug Pull+Hang Snatch
7×1 Building

12 min Amrap
2,4,6,8,10,etc…
Box Jump
Hollow Rock
Push-up

Weightlifting:
Power Clean + 2 Front Squat + Split Jerk
7×1 Building

“Power Grace”
For Time:
30 Power Clean + Jerks 135/95

15min AMRAP
400m Row or 20/15 Cal Bike
12 KB SDHP
10-12-14-16…
SA KB Row

-10min Transition/WOD Brief-

15min AMRAP
5-10-15-20-25…
Step Over
V – Up

Restorative:
3 sets
15 Banded Lat pull down
15 Banded Goodmorning
7/7 SA Banded Press

For Time:
1000m Row/800m Run/2mile Bike
50 Alt. Hang DB Snatch 40/25
50 Mtn. Climbers 2=1 (Short step)
50 Push-up
1000m Row/800m Run/2mile Bike

Core:
4 Sets
20 Crunches
60 Flutter kicks
1:00 Plank
Rest 1:00

E2MOM x6
60 Dubs/120 Singles
Max Hang Power Clean 95/65

Core:
3 Sets
45sec DB Flutter Kicks
5/5 Half TGU
45sec Plank Hold
Rest as needed

Workout:
For time:
50-40-30-20-10
Cal Row
Sit Ups
Alt DB Snatch

Accessory:
3 sets
10 DB Reverse Fly
10 DB Push Press
10 DB Row

5min Amrap x2
10 Jumping Lunge
10 Push-up
10 Alt. V-up

Weightlifting:
Power Snatch + OHS w/ 2 sec Hold @ bottom
5 sets
1+2@ 65-70%

3 Rounds
20 Push-ups
15 Cal Erg
20 Airsquats
200m Run