Warm-up Coaches Choice! FITNESS 201003 Teams of 3 For Time (30 Minute Cap):3 Rounds:1,000 Meter Row45 Abmat Situps Into… 21 Burpee Box Step Overs21 DB Clean and Jerks21 Burpee Box Step Overs21 DB Clean and Jerks21 Burpee Box Step Overs21 DB Clean and Jerks PERFORMANCE…
Coaches Choice to prep for the day…. Strength and Skill 10 sets, every 1:30 for 15 minutes: 1 Clean and Jerk Building heavy, but emphasis is TECHNIIQUE FITNESS 201002 Complete as many rounds and reps as possible in 8 minutes of: 10 Stationary Dips10 Push-Ups20…
Warm-up 200m Jog Coaches Choice to prep for the workout…. FITNESS 201001 Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run20 Wall Ball Shots Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps…
Warm-up 200m Run10 Scorpions10 Downward Dog and Upward Dog 10 Spidermans with trunk twists10 Russian Baby Makers10 Squats With an empty barbell… 5 Snatch grip deadlifts5 Muscle Snatches5 Behind the neck snatch grip Push Press5 OH Squats Review the positional work for the day and…
Warm-up 200m Jog or 90 sec on a machine 2 sets of:20 Banded Good Mornings10 Box Step ups With a moderate KB complete 2 sets…10 Single Leg KB Deadlift10 KB swings10 KB Lunges Review the Deadlift with an empty barbell….Begin building to starting load Strength…
Warm-up 2 minutes on a machine15 Dislocates15 Good Mornings15 Leg Swings10 Spidermans with trunk twist10 Reverse Lunges10 Squats With an empty Barbell…. 5 Back Squats with a pause in the bottom10 Reverse Lunges with bar in the back rack5 Kang Squats Begin building to prescribes…
Warm-up Coaches Choice FITNESS 200926 Teams of 3 For Time (30 Minute Cap): 1200m Team Relay (200m intervals)80/60 Calorie Row80 Box Step Overs80 DB Front Squats80 DB Hang Power Cleans80 DB Front Squats80 Box Step Overs80/60 Calorie Row1200m Team Relay (200m intervals) PERFORMANCE 200926 Teams…
Warm-up Coaches Choice Strength and Skill 6 sets, every 3 minutes for 18 minutes: 1 Squat Clean + 6 front squats Building to heavy complex for the day FITNESS 200925 Five rounds for time of: 12/10 Cal on Bike12 Alternating DB Snatches6 Burpees Time cap…
Warm-up Coaches Choice… Strength and Skill Pick two things you want to “practice” today…. Every 90 sec for 4 sets or 12 minutes: Odd Minutes: skill #1Even Minutes: skill #2 FITNESS 200924 Every minute, on the minute, for 16 minutes (4 sets of each) for…
Warm-up Coaches Choice… Strength and Skill 4 sets, every 1:30 for 6 minutes:1 Hang Snatch + 1 OHS w/ 3 second pause at bottom 4 sets, every min for 4 minutes:1 squat snatch w/ 3 second pause at bottom FITNESS 200923 Every 4 minutes, for…
