Workouts

Strength & Conditioning Thursday, October 8th

Mobility:
Coach’s Pick

Workout:
30 Minutes of Continuous work..
1500m Row
10 Push Ups
20 Spiderman Reaches
30 Banded Good Mornings
40 Short Step Mt. Climbers
50 Sit Ups

Recovery:
15min Stretch/Roll
Quads
Shoulders
Hamstrings

20min Amrap
500m Run/30 Cal Bike
30 Plank Toe Taps
30 Walking Lunge
30 SA DB Push Press 40/20

Weightlifting:
Clean + Jerk
5x 2+1 @ 80%

8 Min Amrap
8 Front Squat 95/65
8 Push-up
8 Box Jump

Strength:
Deadlift
Build to a heavy double 15min

15min EMOM
1: 12 Pull-up
2: 10 Hang Power Clean + Jerk 115/85
3: 20 Single DB Hollow Rock 45/20

Strength:
3 Sets
14 Alt Lunge with 3 up 3 down
10 Hip Thrust 3 up 3 hold
8 Goblet 1-1/4 Squat 3 down 3 up

Every 5 min x 4 sets:
45sec Continuous DB Farmers Hold TOUGH Weight
15/12 Cal Row
12 DB Hollow Rock
9 Box Jump Step Down

Partner Workout
100 Cal Bike
10 Rounds
10 Hang DB Snatch
10 Squats
5 Push Ups

Then

100 Cal Bike
10 Rounds
10 Knee Raises
10 SA Hang DB Clean N Jerk
10 Jump Squats

Teams of 3
3 Rounds
90 Cal Bike/ 1200m Run
90 Hollow Rock
90 Burpee

Weightlifting:
Snatch Complex
Snatch Deadlift + Snatch Shrug Pull +Power Snatch
7×1

21-15-9
Front Squat 115/85
Push-up

Mobility:
Hips
Shoulders
Quads
Hamstrings

4 Rounds
200m Run
20 DB Floor Press
15 V-ups
10 Navy Seal Burpee

Recovery:
3 Sets
8/8 Single Leg Glute Bridge
7/7 Half TGU
6/6 KB Halo

25min Amrap
400m Run
30 V-up
30 Side Lunge
100m DB Farmer Carry 45/30

Weightlifting:
Power Clean + Power Jerk + Split Jerk
7×1
Building to a heavy complex

5 min Amrap
5 Burpee
7 Box Jump
Rest 2 min
5 min Amrap
6 Alt Hang DB Snatch 50/35
8 Jumping lunge