Base Endurance + Strength: Week 6 of 12, Monday Prep 5 Minute Easy Row 5 Minute Tempo Row 3 Minute Easy Row Strength Conditioning 9 Minute EMOM Power Cleans (185/130) On minute 1, complete as many reps as possible in 30 seconds. For the next 8 minutes, complete that many reps every minute. Strength Pause … Read more
Monday, April 30, 2018 Strength Conditioning 8 Minute EMOM 6 Power Cleans (185/130) Conditioning 4 Minute AMRAP 9 Thrusters (95/65) 9 Over-the-Bar Bar Facing Burpees -Rest 1 Minute- 4 Minute AMRAP 7 Thrusters (95/65) 7 Toes-to-Bar -Rest 1 Minute- 5 Thrusters (95/65) 5 Chest-to-Bar Pull-ups
Base Endurance + Strength: Week 5 of 12, Saturday Gymnastics 9 Minute AMRAP 3 Bar Muscle-ups 50′ Handstand Walk 5 Bar Muscle-ups 50′ Handstand Walk 7 Bar Muscle-ups 50′ Handstand Walk Continue this pattern, adding 2 bar muscle-ups every round Strength Conditioning 8 Minute EMOM 1 Squat Snatch + 1 Overhead Squat @ 70% Of … Read more
Saturday, April 28, 2018 Gymnastics 10 Minute AMRAP Accumulate 30 Second Plank Hold 5 Toes-to-Bar 5 Handstand Push-ups Accumulate 30 Second Plank Hold 7 Toes-to-Bar 7 Handstand Push-ups Accumulate 30 Second Plank Hold 9 Toes-to-Bar 9 Handstand Push-ups Continue this pattern adding 2 reps to each movement on every round Conditioning 800 Meter Row 15 … Read more
Friday, April 27, 2018 Strength Pause Back Squat Work up to a 2-rep max Pause for 2 seconds Conditioning Buy-in: 20 Overhead Squats 4 Rounds 10 Hang Power Cleans 10 Shoulder-to-Overhead 10 Back Squats Buy-out: 20 Overhead Squats Bar Weight: 95/65
Base Endurance + Strength: Week 5 of 12, Friday Prep 200 Meter Empty Sled Push 300 Meter Med Ball Run (20/14) 20 Goblet Squats (70/53) 2 Rounds Strength Conditioning 24 Minute EMOM Minutes 0-2: 2 Squat Cleans + 1 Jerk* Minute 3-4: 15 Handstand Push-ups Minute 4-5: Rest *Start @ 70% Of Max & Increase … Read more