Strength/Skill
Every 1 min for 10 mins, alternating between:
5 Overhead Squats, pick load
10 Burpee (Bar Facing)s
Then
5 rounds for time of:
10 Squat Cleans, 95/65 lbs
10 Push-ups
10 Box Jumps, 24/20 in
Buyout
3 x 5 Drop Snatch. Stay light and be quick
This week is the final push towards the Winter Ice Storm this Friday. The workouts are pointing toward that event wether you’re competing or not. I know a lot of you will be doing extra workouts for the storm but don’t ignore the programs for the gym this week. We are still in a training…
Workout of The Day
Complete as many rounds as possible in 15 mins of:
10 Overhead Squats, 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups
Then
Death by shoulder to overhead 115/75
Workout of The Day
21-15-9 reps, for time of:
Pull-up
Overhead Squat, 135/95 lbs
Then
Death By Deadlifts
225/155
Strength
Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Then
15-12-9 reps, for time of:
Power Clean, 155/115 lbs
Burpee Box Jump, 24/20 in
Chest-to-bar Pull-up
Buyout
4 x 100 banded triceps
Strength/Skill Every 1 min for 10 mins do: 1 3 Position Squat Clean + 1 Split Jerks, 80% 1RM* *Trainer’s note. We need people to move to the idea that the word Clean in a strength session means squat unless specified power. For now I said squat. Also Jerk means split unless the person’s preferred…
Strength Back Squat (3 sec pause at bottom) 5 at 70% 1RM 5 at 70% 1RM 3 at 75% 1RM 3 at 75% 1RM 3 at 80% 1RM Have a spotter count and come up very fast Then 15 Power Snatches, 95/65 lbs 15 Handstand Push-ups 10 Power Snatches, 95/65 lbs 10 Handstand Push-ups 5…
Strength/Skill Every 1 min for 12 mins, alternating between: 1 3 Position Clean 10 Burpee (Bar Facing)s Then 15 Chest-to-bar Pull-ups 1 Squat Clean, 135/95 lbs 1 Squat Clean, 155/105 lbs 1 Squat Clean, 185/115 lbs 1 Squat Clean, 225/125 lbs 1 Squat Clean, 245/145 lbs Set up 5 preloaded bars and stagger start times.…
Strength Back Squat 1-10-1-20-1-30 Use the heaviest weight you can for each set. Rest as needed between sets. Take your time. We will allow 25 minutes to complete this squat sequence. Warm up well before the first single. (Don’t you love main site workouts?) Then Death by 10 Meters Buyout 4 x 10 Straight Leg…
