July 23, 2020
Grunt Work! 5 Rounds:100′ Sled Drag w/Arms Extended (heavy)25 Abmat Sit-ups10 Dball Over Shoulder (Mod/Heavy)5 Bearhug Dball/Sandbag Squats Shorter Distance with heavier loading today. Weight should be something that you can keep moving with but maybe a quick break at the turn around. Work to keep those arms locked out overhead for the sled drag. […]
July 22, 2020
Reverse 3 Position Snatch1-1-1-1-1Notes: Use no more than 60% on any set. Reps go floor, hang, then high hang. The position work is in reverse order so we will be working floor, then high hang, and finally hang. Fun way to change things up but our loading will still be limited by the high hang […]
July 21, 2020
EMOM 15 min:Min 1: 5 Strict Ring Muscle UpMin 2: 5 Power Clean and Jerk (60-70%)Min 3: 5 Box Jump (high) Mix of skill work in both gymnastics and weightlifting today. If you struggle with the muscle up this is a great way to dial things in. Avoid going to kipping as a sub and […]
July 20, 2020
Flow Workout800 meter Run30 Deadlift (45/35)25 Hang Power Clean20 Press50 Cal Bike30 Back Squat (45/35)25 Barbell Row20 Alternating Split Jerk50 Cal Row30 Reverse Lunge (45/35)25 Hang Power Snatch20 Floor PressNotes: All movements to be done with an empty barbell. Focus is on quality of movement and recovery. Deload week! It’s time to recover to come […]
July 16, 2020
AMRAP 15 min:16 Alternating Goblet Step Up (53/35) (24″/20″)16 KB Snatch (53/35) (8 reps each arm)12 T2B50 Double UnderGoal: 4+ Rounds, ReTest from 5/7 Unilateral focus for the week today! The goblet squat step up is going to be a bit tricky with how the loading will sit on your chest. Hard to hold onto […]
July 15, 2020
Front SquatFind a heavy set of 3 for the day within 15 min ReTest from 5/8 For Time:40 Strict Pull Up80 Box Jump Over (24/20)120 SquatGoal: Sub 18 minNotes: Wear 20/14# VestAlllll the gymnastics work today. Depending on what variation you did before will dictate if you should wear a vest or not. You may […]
