Thursday 12.12.19

Thursday 12.12.19

Strength/Skill EXTENDED WARM-UP 3 SETS 3-5 TNG Power Snatch* *Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell. Workout FOR TIME 20-16-10 Power Snatch (95/65)|(65/45) Back Rack Forward Lunge -Rest 3:00- 16-12-8 Power...
Wednesday 12.11.19

Wednesday 12.11.19

Strength/Skill ON A 8:00 RUNNING CLOCK… Build safely to a Max Height Box Jump* *No “step” into jump. Start with both feet planted on each attempt. Workout NCFIT BENCHMARK WORKOUT “STRAIGHT 100.” FOR TIME 25 Cal Row 20 Wall Balls...
Tuesday 12.10.19

Tuesday 12.10.19

Strength/Skill 5-3-1 Push Press *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout DOUBLE AMRAP AMRAP x 4 MINUTES...
Monday 12.09.19

Monday 12.09.19

Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 1L / 1R Turkish Get-Up (Building) MIN 2 – Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout AMRAP x 20 MINUTES 15 Up-Downs 30...
Saturday 12.07.19

Saturday 12.07.19

Workout PARTNER WORKOUT FOR TIME 300m Row Sprint 30 Hang Power Clean (135/95)|(95/65) 50 Toes 2 Bar 300m Row Sprint -Rest 1:00- 300m Row Sprint 30 Power Clean (155/105)|(115/75) 40 Toes 2 Bar 300m Row Sprint -Rest 1:00- 300m Row Sprint 30 Squat Clean...
Friday 12.06.19

Friday 12.06.19

Strength/Skill 3-3-3* Front Squat *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout “POINT BREAK” FOR TIME 9-7-5-15-12-9 Front Squat...
Thursday 12.05.19

Thursday 12.05.19

Strength/Skill EVERY 1:00 x 7 SETS* 5 Deadlifts *Start at a light weight a build to a moderate weight. Workout DOUBLE AMRAP AMRAP x 8 MINUTES 10 Deadlifts (155/105) 10 Push-ups 20 Walking Lunges -Rest 2:00- AMRAP x 4 MINUTES 5 Deadlifts 5 Push-ups 10 Walking...
Wednesday 12.04.19

Wednesday 12.04.19

Strength/Skill 3-3-3* Push Press *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout FOR TIME 50/40 Cal Row 50 Up-Downs PARTNER FINISHER IN TEAMS OF...
Tuesday 12.03.19

Tuesday 12.03.19

Strength/Skill ON AN 8:00 RUNNING CLOCK… Practice Transitions on the Low Rings, Low Bar, or Jumping MU Workout AMRAP x 16 MINUTES 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Rolling...