Rest Day

Rest Day

Rest Day

WARM UP 3 rounds for quality of: 10 Jumping Pull-ups 5 Push-up to Down Dogs 3/3 Lunge Flows 10 PVC Overhead Squats GYMNASTIC SKILLS Every...

WARM UP: Every 1 min for 8 mins do: 1 3 Position Squat Clean, pick load 3 Dip & Drives 1 Push Press, pick load First SKILLS WORK 1. Clean...

WARM UP 2 rounds for quality of: 8 Push-up Plus 12 Serratus Wall Slides 24 Split Squats Handstand Hold, 20 secs STRENGT CONDITIONING...

Warm Up 3 min easy jog/row/ or bike -Then- 3 Rounds 6 Air squat 6 bent over row L+R 6 Push Up 6 V-Up Workout For Time 21 Sandbag front...

Strength 6×3 Weighted strict Matador or Ring dip, pick weight *Rest 2-3 min between *If you cannot do a weighted strict dip, perform...

1. Clean and Jerk work up to a heavy complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk 2. Barbell Conditioning...

Strength Speed Bench press 12×2 @ 60% 1RM *Rest 1:30 between sets *The goal is to stand the weight up as fast as possible for each rep...

1. Strength 3×3 OHS 2. Snatch Skills A. 6×2 Snatch Pull from High Hang – pockets B. 4×2 Snatch Pull from Hang – mid thigh C. 2×2...

Strength 5×1 Front Squat, pick weight *Use heaviest weight you can across all sets *Rest 3-4 minutes between sets Workout 3 Rounds 1 Min...

Warmup 400m Easy run --then-- 10m each each: 2 Rounds: Broad jump Walking lunges Bear walk Heel walk Toe walk --Then-- Hamstring Stretch...

WARM UP 2 Round 10m Duck walk 5 Squat jumps 10 Spiderman walk 5 Jump squat -Then- Foam roll – 10-15 passes on: -Thoracic spine -Glutes...

1. Snatch EMOMx12: 1 Squat Snatch Mins: 1-2-3 @ 75% Mins 4-5-6 @ 80% Mins 7-8-9 @ 85% Min 10 @ 90% Mins 11-12 @ 85% 2. Clean and Jerk A....

Warmup 5 min any monostructural activity –Then– Foam roll – 10-15 passes per bodypart Quads Glutes Hamstrings Calves Lower and upper back...

Redo 12.06.21 WARM UP: Every 1 min for 8 mins do: 1 3 Position Squat Clean, pick load 3 Dip & Drives 1 Push Press, pick load A: 2 Power...

10 rounds, 1 min each, for max reps of: 3 Deadlifts, 140/95kg Shuttle Run, 60 yd (5 yards, 10 yards, 15 yards) max reps in remaining...

THE REAL TESTING WEEK This week is the last week from the 9 Week circle. We test your progressions from the strength cycles and the...

THE REAL TESTING WEEK This week is the last week from the 9 Week circle. We test your progressions from the strength cycles and the...

A: Squat Snatch 1-1-1-1, using heaviest weight per set Floating Squat Snatch 1-1-1-1, using heaviest weight per set Hang Snatch (Below...

THE REAL TESTING WEEK This week is the last week from the 9 Week circle. We test your progressions from the strength cycles and the...

THE REAL TESTING WEEK This week is the last week from the 9 Week circle. We test your progressions from the strength cycles and the...