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Wednesday
Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading
Tuesday
heavy athletics A. Push Press x 2 + Push Jerk x 1; 3-3-3-3 B. Front Squat; 70/5, 75/3, 80/2, 85/1 Conditioning Front Squat (155/105) C2B ladder 3-3-6-6-9-9… AMRAP in 2’ Rest 2’ AMRAP in 3’ Rest 2’ AMRAP in 4’
Monday
heavy athletics A. Snatch ladder EMOM x 8; add (10/5) pounds every minute, start at a weight that will have your 8th lift be your goal lift. rest 3’ B. C&J ladder EMOM x 8; add (10/5) pounds every minute, … Continue reading
Saturday
Heavy athletics A. Front Squat; 75/3, 80/2, 85/1 x 2, 90/1 x 2 B.In 15 minutes establish a 1RM Snatch Then 1RM C&J
Friday
Conditioning AMRAP 10 2 STO (175/125) 300m row 6 c2b pull up Rest 5 AMRAP 10 4 hang power clean (175/125) 40 dubz 2-3 muscle ups Rest 5 AMRAP 10 6 deadlifts (175/125) 300m run 9 Burpee
Thursday
heavy athletics A. Snatch; 80/2, 85/1 x 3 B. Snatch pull; 95/3, 100/2 x 2 C. Back Squat; 75/3, 80/2, 85/1 x 2 conditioning EMOM 12 7 Push Press (115,75) 7 box jump (30/24)
Wednesday
Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading
Tuesday
heavy athletics A. Push Press x 2 + Push Jerk x 1; 3-3-3-3 B. Front Squat; 70/5, 75/3, 80/2, 85/1 conditioning 3 Rounds of Row 500M 6 Squat Clean (155,105) 12 TTB 30 Double Unders 3’ rest b/t rounds
Monday
Heavy athletics A. C&J; 80/2+1, 85/1+1 x 4 B. Clean Pull; 90/3, 95/3 x 2 C1. Pendlay Row; 5 sets x 3 reps, rest 60 sec. C2. Box Squat; 3-3-3-3-3, rest 45 sec Core D. Core Not for time 3 … Continue reading
heavy athletics A. Front Squat; 70/5, 75/3, 80/2, 85/1 + Mixed modal map session @ 80% fill in the holes of movements that are low or you have missed the past training week.