Friday AM Session Running Intervals 1 2X1600m Run – rest 6 mins – Aim for same time trial miles 2 5 Sets: 1 Min FLR Hold on Rings 1 min rest PM Session 1 Push Jerk + Split Jerk – Build to a heavy 2 3 Sets: Back Rack Walking Lunges X 100Ft –...
A) 4×4 Front Squat, Build to a heavy set. @20X1 rest 2:00-3:00 between Sets B) 18min EMOM (6×3) 1. 20 DU + 5-7 C2B/PU 2. 5-7 Squat Clean (95/65) + 5-7 push up 3. :30 hard row C) Accessory/core (optional) 10 KB DL 20 curtsy lunges 200ft Dual KB Front Rack...
A) Open Gym Find a coach, Work on a Skill, Mobilize, Etc. B) Partner Workout 1000m Row – Partition however you want then Complete 1 round 50 KBS **Resting partner holds handstand, switch every time you come off the wall 50 Box jumps **Resting partner holds a...
1 Build to a heavy Snatch Balance + OHS 2 Every 75 Sec X 8 Sets 3 TnG Sqaut Cleans @78% of Clean RM – should be about 5# heavier from last week 3 7 Min AMRAP 3,3..6,6..9,9..12,12..etc. DL (225/155) BJ Overs (24.20) rest 3 mins 7 Min AMRAP 3,3..6,6..9,9..12,12,...
