Blog
June 8, 2018
Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Alt Bird Dogs 6 Squat to Bootstrappers Strength Clean (35 Min total) Prep: 2×2 three position Pause Ext + 2 Hang Hi Pull + 2 Hang Power Clean Skill Tall Clean (10 Min) 2-2-1-1 working up Clean […]
June 7, 2018
Warm Up 3 Rounds 18 Jumping Jacks 6 Squat to Bootstrappers 18 Mountain Climbers 6 Alt T Push Ups Met Con For time (30 Min cap) Run 400 M 1 Round of: 18 HSPU* 36 T2B Run 400 M 2 Rounds of: 9 HSPU 18 T2B Run 400 M 3 […]
June 6, 2018
Warm Up 3 Rounds 12 Alt Samson Lunges 3 Inchworm to Plank in place 12 Band Good Mornings 3 Rolling Split Straddles Strength Deadlift (30 Min) Prep: 1×10 RDL w/bar, 3-4×3 working up Work: 6×3 at same weight 3 Rounds NFT 5 Toe in Ring Pike Ups 10 Single Leg […]
June 5, 2018
Warm Up 3 Rounds 6 Pause Squats 6 PVC Dislocates 6 PVC Sotts Press 6 OHS Strength Snatch (20 Min) Prep: 2×2 three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Squat Snatch 3×1 Hi Pull (from floor) + 1 Snatch (with pause just off floor) Work: […]
June 4, 2018
Warm Up 3 Rounds 10 Squats 5 Hanging Scap Retractions 10 Alt Samson Lunges 5 Plank to Squat Prep: 1×6 DB Step Ups + 3 DB Hang Squat Cleans + 3 Kip Swings 1×3 DB Box Step overs + 3 DB Hang Squat Cleans + 3 Kip Swings 1×3 Burpees […]
June 3, 2018
Warm Up 3 Rounds 6 PVC Dislocates 6 Reverse Hand Spider Lunges 6 Alt T Push Ups 6 Jump Squats Strength Push Press/Jerk Complex (30 min) Footwork prep (unweighted): 3-5 tiptoes to Power Position 3-5 tiptoes to Power Position w/ punch up Prep: 1×3 Push Press+3 Power Jerk (bar only) […]
June 3, 2018
Monday: Push Press/Jerk Complex & Core Work Tuesday: Met Con & EMOM 36 w/ Bike, DBs, Burpees, and Pull Ups Wednesday: Snatch & Met Con Thursday: Deadlift & Accessory Work Friday: Met Con Saturday: Cleans & Met Con Sunday: Bench Press, Ring Dips & Met Con
June 2, 2018
Warm Up 3 Rounds 12 Pause Squats 6 Rev Hand Spider Lunges 12 Alt Samson Lunges 6 Alt Bird Dogs Strength Clean (40 Min total) Prep: 3×2 Three position Pause Ext+2 Hang Hi Pull+2 Hang Power Clean+2 Front Squats Skill Tall Clean 2-2-1-1-1 Work: 3×1 Hang Squat Clean+ 1 Clean […]
June 1, 2018
Warm Up 3 Rounds 15 Band Good Mornings 5 Hanging Scap Retractions 10 Alt Samson Lunges 5 Plank to Squat Met Con 4 Rounds Every 3 Minutes complete for time: A) Row 45/36/24 Cals, alternate with Bike 30/24/16 Cals (choose an option that can be completed in under 2:30)* B) […]