Skill: Double Unders -Feet -Hands -Tempo! Strength: Strict Pullups + Double Unders Every 2 Mins x 5 Sets 5-10 Strict Pullups * 35-50 Double Unders *Pullup Options: Weighted, Strict C2B, Banded, Ring Rows with pauses *Double Under Options: 1 Min of practice/ round or up to 50 singles Conditioning: 3:00 on/3:00 off x 3 rounds...Read More
“This One is for the Girls” Teams of 3 On a 35 Minute Running Clock: 0:00-8:00 “Isabel with the Good Shoulders” 45 Snatches Comp: 135/95 Squat Snatches-Alt. Partners every rep Fitness: 135/95 Snatch Anyhow, alternate partners every rep GPP: 95/65 Power Snatches, Split However (if you finish under 4:00 go to 60 reps) Health: 80...Read More
With a Partner! Against 10 Mins… 6 rounds (partners trade full rounds) 4 Thrusters 4 Power Snatches 20 Double Unders Comp: 155/105, 35 Double Unders Fitness: 115/80, 20 Double Unders GPP: 95/65, DU or 35 Singles Health: DB Thrusters + 8 Alt. DB Snatches, 35 singles unders -Rest 3:00- Against 12 mins… For Time! (Split...Read More
Back Rack Lunge Review Strength: Back Rack Lunge + Swings Every 3 Mins 5 Rounds: 5 Back Rack Reverse Lunges each leg (all reps on 1 leg before switching)(increase or stay the same.. up to you) 10 Heavy UB Russian KBS (Go double Russian if you want a real good challenge) For Time… (13 Min...Read More
Strength: Power Clean Complex Every 90 secs x 6 sets: High Hang P. Clean + Hang (above knee) P. Clean + Drop + Low Hang P. Clean -Increase the first 3 sets then hold wt. for the final 3 sets *Deadlift the bar all the way up and then lower it to below the knee...Read More
Prep for Heavy Backsquats *We’re going to record the weight for the 8, 6 , and 4s today Strength :Back squats (16 Mins) Every 4 Mins 1×8 1×6 1×4 1×10 reps @ 10-20lbs lighter than your set of 8 *Aim to make each set heavy, but not near failure *Goal is to increase weight during...Read More
Skill: Dip and Drive in the Push Press Strength: Strict Chinups + DB Rows (15 Mins) 4 sets: 5-8 Chinups (add weight or bands as needed) -into- 6 Heavy DB Rows on each arm Rest 2:00 b/w sets Conditioning: Every 3 min x 5 rounds 7 UB Push Press (heavy weight for all sets)(try out...Read More
