We are half way through our 10 week strength training cycle. I have noticed tremendous improvement across the board in the power lifts and especially the Olympic lifts. And it should be improving. Over the last 5 weeks a rough estimate puts us at over 115 reps of both Snatchs and Cleans, that’s not including warm-ups reps...Read More
Team Workout With a continuously running clock, teams of two complete the following. Workout #1 Run Ladder 600m-400m-200m-150m Notes: Same as concept as Thursdays row ladder. If solo, 1:1 work/rest Workout #2 “110” 20-18-16-14-12-10-8-6-4-2 Pull-up Burpee Squat Sit-up Hand Stand Push-up (Rx’d only, mod = push-up to shoulder taps) Notes: Only 1...Read More
Strength: 1a) 5×3 Front Squat, @ 80% 1b) 5×10 Weighted Step-ups (Right+Left=1) 20min Time limit Conditioning: 4 Rounds 200m Run 1:00min Dead Hang from pull-up bar 10 Thrusters, 95#(65#) 15 Ball Slams 20min Time limitRead More
Conditioning: Row Ladder Teams of 2 complete the following 500m-400m-300m-200m-100m E1 rows 500m then E2 rows 500m while E1 rests and so on till the ladder is complete. This is an all out effort row. No sand bagging If odd number of exercisers, solo rower will do a 1:1 rest. Core: 1) 300sec Plank from...Read More
Strength: 1a) 5×3 6″ Block Dead Lifts, @ 80% 1b) 5xME Ring Push-ups Warm-up with 3×3 first 20min time limit Conditioning: AMRAP 20min 5 Lunges, bar in front rack positioin, 75#/55# 5 Push-press, 75#/55# Execute 10 Burpees every 5 Rounds.Read More
Warm-up: 15 Turkish Get-ups w/pvc Strength: 1) 5×1 3-pos Power Snatch (Knee/Mid-thigh/High), Light and fast w/perfect technique 2) 5×1 3-pos Power Clean (Knee/Mid-thigh/High), Light and fast w/perfect technique Warm up with 3×3 before starting each movement 20min Time Limit Conditioning 1: 10 Minutes As many reps as possible of Turkish Get-ups. CHOOSE A WEIGHT YOU...Read More
Warm-up: 15 Deck Squats Squat Snatch Practice(Group) 5 OHS 5 Snatch Balance 5 Snatch High Pull (aka scarecrow), from high hang 5 Hang Squat Snatches, from mid thigh Strength: 1) 5×1 3-Position Snatch (Floor/Knee/Mid-thigh), heavy but perfect 2) 5×2 Snatch Balance, increase from last week 20min time limit Conditioning: 30-20-10 OHS, 65#(45#) Pull-up Notes: ...Read More
Conditioning: 5 Rounds 20 Split Jumps 150ft Bear Crawl 2:00min Rest 4 Rounds 20 Frog Hops 100ft Bear Crawl 2:00min Rest 3 Rounds 20 Burpees 50ft Bear Crawl You will be responsible for timing your rest periods. DO NOT SHORT THE REST! It’s considered cheating.Read More
Conditioning: Part 1 10min Max Effort Row for calories Immediately after do…. Part 2 500 Single unders for time Score is calories rowed and total time on the singles Core: 1a) 3×1:00min Hanging Knee Raise Hold 1b) 3×50 Sit-up 1c) 3×50 Bicycle Crunch (1=1)Read More
