2.13.20

A. Warm Up

3 rounds NFT

Bike 10/8 calories

10 Alternating DB Snatch

Bike 10/8 calories

B. Strength

EMOM x 10mins – Clean and Jerk

Odd – Muscle Clean + Segment Power Clean + Hang Power Clean (pause 1 second below knee)

Even – Hang Power Clean + 2 Power Jerk TnG + 1 Split Jerk

*keep loads on barbell the same for both complexes

-then-

Clean Grip Deadlift

3 sets of 6 reps

TnG Reps using Hook Grip

Every 3:00 minutes

*building from last week

C. Conditioning

For time:

50/45 calorie Row

15 Dumbbell Burpee Deadlift 60/40

40/35 calorie Row

12 Dumbbell Burpee Deadlift 60/40

30/25 calorie Row

9 Dumbbell Burpee Deadlift 60/40

20/15 calorie Row

2.12.20

PreHab

Tall Plank Theraband Lateral Walk 20’/side

Single Arm Trap 3 Raise w/ DB Isometric x 10/arm (slow and light)

Scapular Ring Rows x 10 (pause 1sec at top)

2-3 Sets

A. Warm Up

3-5 sets

100m row

25 Double Unders

100m row

6 Burpees

-rest up to 75 seconds between rounds-

*Build pace each round

B. Strength

3-4 sets of the following superset

Elevator Dips (Ring or Bar)

2 second pause at each position

Strict Ring Pull ups

6-10 reps @ 31X1 Tempo

C. Conditioning

3 rounds for time of:

14 Push Ups

12/10 calorie bike

10 Alternating Step Ups 24/20″

-1 minute rest-

Coaches challenge

3 rounds for time of:

14 Hand Release Push Ups

12/10 calorie bike

10 Box Jump Overs 24/20″

2 Rope Climbs

-1 minute rest-

2.11.20

A. Warm Up

3 Sets/arm

3 KB Single Arm Rack Front Squat

3 KB Single Arm Strict Press

3 KB Single Arm Overhead Squat

30 seconds Ring Row Hold

Then

Light Overhead Snatch Grip Prep Work

3 Sets

LIGHT Barbell Work

4 Snatch Grip Behind the Neck Push Press

4 Snatch Grip Behind the Neck Push Jerk

B. Strength

Overhead Squat

3 sets of 4 reps @ 32X1 Tempo

Every 2:30 minutes

Then

2 sets of

Back Squat

1 rep every 15 seconds for 3 minutes

Load with 64% of 1RM

-5 minute rest in between rounds-

C. Conditioning

3-4 rounds

8 Hang Power Snatch

4 Box Jumps 24/20″

-rest 15 seconds-

Row 18 seconds @ 97%

-rest up to 3 minutes between rounds-

*Record load and total calories

Coaches challenge

3-4 rounds

8 Dual KB Snatch

4 Burpee Box Jump Overs 24/20″

-rest 15 seconds-

Row 18 seconds @ 97%

-rest up to 3 minutes between rounds-

*Record load and total calories