Workouts

Strength & Conditioning Friday, October 16th

Weightlifting:
Snatch Deadlift+2 Hang Snatch
7×1 Building

5min Amrap
7 Hang Power Snatch 75/55
7 Hollow Rock

Rest 2 min

5 min Amrap
6 T2B
10 Reverse Lunge

Restorative:
4 Sets
15 Banded Row
10 Glute Bridge with 3sec Hold/Down
15 Banded Press
10 KB Sumo Deadlift High Pull

16 min Amrap
40 Box Step-over
40 DB Russian Twist
400m Run/30 Cal Erg
40 SA DB Hang Power Clean

Mobility
10 Minute Flow

Workout:
For time:
1000m row
60 RKS
50 Mt. Climbers
40 DB Snatch
30 KB SDHP
20 Dips
10 Single DB Thruster
1000m row

Power:
4 Sets
12 DB Jump Squats
12 Side Lunges
12 Jumping Lunges
Rest 1:30

Workout:
4 Rounds
20 DB Front Rack Lunges
20 DB Hollow Rocks
20 SA DB Rows (total)

Backsquat
10RM
15 min to Build

8 min Amrap
12 V-ups
10 Deadlifts 155/105
8 Burpee

Accessory:
4 sets
8/8 SA DB Kneeling Press
8/8 SA DB Row
15 OH DB Tricep Extension
Rest 1:00

10 min EMOM
1: 15 Push Press 115/85
2: 15/12 Cal Erg

Core:
3 Sets
:45 DB Flutter Kick
:45 Superman Hold
:45 Plank Hold

:15 Transitions, 1min rest after

5 Minute Amrap
2.4.6.8..etc
Box Jumps
5 Cal Row

Rest 2 Minutes

5 Minute Amrap
2.4.6.8.10…etc
DB Push Press
30 Mt. Climbers (short step)

Weightlifting:
Clean Deadlift+2 Hang Clean
7×1 Building

4 Rounds
8 Squat Clean 115/85
200m Run
15 Ballistic Sit-up

Strength:
3 Sets
10 Goblet Squat (3sec descent)
10 Push Up (2sec descent)
10 Gorilla Rows (each)

12min Amrap
10 DB Deadlift (Heavy)
10 Squat
10 Straight leg Sit-up

Partner
32/24/18/12
DB Hang clean jerk
T2B
200 Singles
2k row or 200 cal bike
200 Singles
12-18-24-32
DB Alt Snatch
Burpee

40 Minute Cap.

Partner WOD
30min Amrap
Cals on Erg
Partner A: Cals
Partner B:
Amrap of
8 Box Jump-over
8 Up/Down
8 Hollow Rock