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Warm Up and Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups* 3 Kipping Pull-ups** *Scale to ring rows or a band. If you aren’t getting full range of motion meaning chin over the bar you have to scale it. Every time you fail to get your chin over the bar you’re…
Strength/Skill Snatch Complex Every 2 minutes for 10 minutes perform the following complex 3 Snatch deadlift to knee position 3 Snatch high pulls 3 Muscle snatch 3 Power Snatch Note: There are a lot of reps here so you will really have to dial in and pay attention to any possible flaws…
Squat Clinic Then 3 Sets 30 Seconds Air Squats 30 Seconds Single Unders Strength/Skill Work up to a heavy set of 3 in the front squat. While depth is great if we start to lean forward at all in the front squat especially towards the bottom the front squat WILL NOT translate…
Warmup 30 Seconds Each Spidermans Side Plank (30 Seconds Each Side) Mountain Climbers Flutter Kicks Frog Hops Shoulder Taps Movement Prep 10 Scap Pull-ups Click Here 5 Kip Swings 3 Knees to Chest 3 Toes to Bar 1-3 Strict Pull-ups 3 Pull-ups 3 Chest to Bar Pull-ups Movement Subs …
Warmup 30 Seconds Each PVC Pass Throughs + Overhead Squat Active Samson + Air Squat Box Facing Alternating Step-ups (Low Box) Mobility Pigeon Pose on Box: 1 Minute Each Side Tight piriformis anyone? Child’s Pose on Box: 1 Minute Barbell Warmups Strength Overhead Squat Take 15 minutes to build to…
Perform the following for time: 10-9-8-7-6-5-4-3-2-1 Deadlift Power Clean Push Press 115/75 or a weight you can perform each of the three lifts unbroken for at least the first round. Rx+ is 135/95 only if you can do each of the lifts unbroken for the first two rounds. Partner A does…
Strength/Stability 5 x 5 Overhead Squat Then 4 rounds for time of the following 15 Calorie Row 10 Pull-ups 5 Power Cleans* 3 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 135/95 Round 4: 155/105 Absolute 15-minute time cap. Scale as needed in order to make the…
Strength/Skill Take 15 Minutes to determine a 1 rep max in the following Squat Clean from the power position. Then AMRAP 5: Buy-In: 500 Meter Row or 20 bar facing burpees 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row or 20…
Warm-Up Tabata Planks Perform on the elbows with abs drawn in and glutes tight. Strength Take 15 minutes to determine a one-rep max in the following: Push Press A push press starts with the bar on the shoulders followed by a dip and a drive. Drive through the heels…
I’m posting John Wooden quotes this entire week. If you aren’t sure who he is or what his contribution was please look it up. Warmup 10 Scapular Pull-ups 5 Kip Swings 3 Knees to Chest 3 Toes to Bar Slow down on the kip swings and do the knees to chest and toe…
