SNATCHES Every 1:30 x 5 sets:2 High Hang Power Snatch + 2 High Hang Squat Snatch *Keep weights light.Directly into…Every 1:30 x 5 sets:1 Power Snatch + 1 Hang Squat Snatch @ Moderate Weight "IT'S NOT OVER" On the 0:00...AMRAP 9:15 Toes to Bar 10 Deadlifts5 Power SnatchesOn the 9:00...6 minutes to...
THURSDAY 9.16.2021
GYMNASTICS 20 minutes to work through 5 sets of each movement:Strict Pull-ups 5 Unbroken: 4-3-3-2-210 Unbroken: 9-8-7-6-615 Unbroken: 12-10-8-6-620 Unbroken: 18-15-12-8-625 Unbroken: 20-16-12-8-8Strict Handstand Push-Ups5-9 Unbroken: 4-3-3-2-210-14 Unbroken: 9-8-7-6-615-19 Unbroken: 12-10-8-6-620-24 Unbroken: 18-15-12-8-625+ Unbroken: 20-16-12-8-8*# = Max unbroken movement "FASTBALL" 1 Round For Time:400 Meter Run40 Wall Balls400 Meter RunTIME...
WEDNESDAY 9.15.2021
DEADLIFT Every 1:30 x 2 sets: 2 Dead Stop Deadlifts @ Moderate/Heavy Weight Directly into…Every 3:00 x 2 sets: Max Touch-and-Go Deadlifts @ 10-20lbs heavier than above "SHINER" On the 4:00 x 5 Rounds:15/12 Calorie Echo Bike 12 Double Dumbbell Hang Power Cleans9 Burpee Box Jumps
TUESDAY 9.14.2021
BENCH PRESS Every 2:00 x 6 sets:8-8-6-6-4-4 "COMPOUNDING INTEREST" 5 Rounds: 30 Double Unders10 Overhead SquatsDirectly Into…1 Round: 30 Overhead Squats100 Double Unders TIME CAP - 12:00
MONDAY 9.13.2021
ROPE CLIMBS Work on your rope climb progressions "CAPTAIN HOOK" 5 Rounds For Reps:1 Minute Rope Climbs1 Minute Dumbbell Snatches1 Minute Calorie Machine1 Minute Rest
SUNDAY 9.12.2021
SNATCH 5 sets of:Snatch Press from Receiving x 4 reps5 sets of:Tall Snatch x 2 reps10 sets of:(Snatch Lift Off + Snatch High Pull + Snatch) x 1 rep
SATURDAY 9.11.2021
CLEAN & JERK + BACKSQUAT Every 1:30 x 5 sets:3 Power Cleans + 1 Push Jerk @ 65-70% of 1 Rep Max Clean & JerkDirectly into…BACK SQUATEvery 2:00 x 6 sets:8-8–6-6-4-4 "BEST FOOT FORWARD" 3 Rounds For Time:100 Double Unders20 Chin Over the Bar Pull-ups30 Single Dumbbell Box Step-Overs
FRIDAY 9.10.2021
SQUAT SNATCH Every 1:30 x 5 sets:3 Power Snatches @ Moderate Weight OR 65-70% of 1 Rep Max Squat Snatch "THINK TWICE" AMRAP 8: 15/12 Calorie Row9 Strict Handstand Push-ups—Rest 3 Minutes—AMRAP 8: 15/12 Calorie Row9 Deadlifts
THURSDAY 9.09.2021
DEADLIFT Every 1:30 x 4 sets: 3 Dead Stop Deadlifts @ Moderate Weight OR @ 70% of 1 Rep Max Deadlift Directly into…Every 1:30 x 4 sets: 3 Touch-and-Go Deadlifts @ 10-20lbs heavier than above OR @ 75% of 1 Rep Max Deadlift "GWEN & WHERE?" For Time:400 Meter Run15 Unbroken...