July 8, 2020
2 Rounds20 Alternating DB Snatch (50/35)100′ Suitcase Carry Lunge (right) (50/35)10 Strict Pull-ups20 Alternating DB Snatch100′ Suitcase Carry Lunge (left)Goal: Sub 16 min Getting in some more unilateral work this week. The DB Snatch should be something you can efficiently cycle while alternating arms. Bend those knees to save your back and keep those legs […]
July 7, 2020
21 -15-9Cal RowPush Press (115/75)Goal: Sub 7 min Some pull/push in this one and the heart rate is going to get up there! This is meant to be a shorter workout so push the pace on the row and choose a loading that allows you to get the reps done in no more than 2-3 […]
July 6, 2020
Intervals!!0-10 min: Run 1200 meters + Max Rounds of “Cindy” (5 pull up, 10 push up, 15 squats)10-20 min: Run 1200 meters + Max Rep Power Clean (185/125)20-30 min: Run 1200 meters + Max Rep Burpee T2BNotes: Goal is to hold 7 min 1200m or less for each interval. If you can’t, shorten the distance. […]
July 4, 2020
Regular Schedule Today! For Time:21-15-9Deadlift (225/155)OHS 135/95Time Cap: 6 min An old .com classic with the deadlift and OHS combo. Taxing on the midline, shoulders, and lungs. Choose weights that allow for quality mechanics even at fatigue if you need to adjust them from those listed. Breaking things up isn’t a bad idea either but […]
July 3, 2020
ChipperFor Time:40/35 Calories Row20 Dball Squat Clean (70/50)20 Box Step Over w/ Dball (24/20)30 Strict HSPU20 Box Step Over w/ Dball (24/20)20 Dball Squat Clean (70/50)40/35 Calories RowTime Cap: 20 min Love the looks of this one! Swap out a bike for the row if needed or even a 600 meter run or so. Don’t […]
July 2, 2020
Push Jerk1-1-1-1-1-1 Heavy day with some overhead work. Do your best to keep this a true push jerk and avoid the temptation to turn it into a split. Great way to work on foot position matching those of your clean and punching under the barbell. Adjust loading as you go, challenging yourself, and make it […]