1.7.20

A. Warm Up

3 sets NFT

10 Cossack Squats (5/side)

*PVC Overhead for challenge

6 Seated Single Arm KB Press @ 30X0 Tempo

20 second single arm plank/arm

B. Strength

3 sets

4 Snatch Grip BTN Push Press @ 21X1 Tempo

4 Overhead Squat @ 21X1 Tempo

C. Conditioning

4 rounds

5 Hang Power Snatch TnG

Bike 15 seconds @ 97%

-rest 2 minutes-

*increase weight on snatch

*record weight and calories biked each round

*push pace on the bike but be sure to keep focus on the quality of the snatch

D. Additional accessory if time allows

Back Squat @ 10X1 Tempo

3 reps EMOM for 8 minutes

55% of 1RM

*focus is on speed

1.6.20

As we begin this new year I want to encourage everyone to track what they’re eating, if it’s with my fitness pal, lose it, or another nutrition apps even by paper and pencil. We will build the foundations of nutrition over the coming weeks.

This weeks nutrition topic will be about

PROTEIN

This week I want everyone to challenge themselves to aim to eat .5-.8 grams/pound of bodyweight a day. So for example if you weigh 125 pounds aim to eat 62.5-100 grams of protein.

Protein helps regulate blood sugar, eating enough in the morning will help set up the rest of day with stable energy and preventing crashes.

A. Warm Up

3 rounds NFT

10 Banded Good Mornings @ 20X1 Tempo
*light weight

10 Side Plank Roations/side

30 second wall sit

*coaches challenge 30 second single leg wall sit/side

B. Conditioning

3 rounds

3 minute Amrap

Row 10/8 cal

10 second chin over bar Hold Pronated Grip

10 Hand release push ups

90 seconds rest in between rounds

*consistent efforts

C. Strength

3 sets of the following superset

Narrow Grip Bench Press

8 reps @ 3131 Tempo

Single Arm Dumbbell Row

8-10 reps/arm @ 10X2 Tempo

1.3.20

A. Warm Up

12 minute EMOM 30-40 seconds of work each movement

1st: Jumping Squats

2nd: Burpees

3rd: Russian Kettlebell Swing (light)

4th: Dual DB Push Press (light)

B. Strength

12 minutes on the clock

Build up to 1RM Push Press

*record on whiteboard

C. Conditioning

20 minute AMRAP

5 Power Cleans 135/95#

10 Toes to bar

15 Wall Balls 20/14#