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FRIDAY 20201106

Warm- up

20 Calorie Bike or Row
15 PVC Passthrough
15 PVC OHS
15 PVC Good Mornings
Supine Twist Stretch
Seal Pose Stretch
Wrist Stretch
10 Spiderman Pose w/reach
10 Bootstrappers
10 Bird Dogs
10 Dead Bugs
10 Thread The Needle Reaches (5/side)

Empty Barbell:

5 Muscle Snatch
5 Snatch Grip Push Press
5 Snatch Grip Push Jerk
5 Overhead Squats
5 Snatch Balances


Strength and Skill

Every 1:30 for 12:00 (8 sets):
2 Snatches w/:02 Pause at Knee*
* Drop and reset between each rep. Start at a moderate weight and build to a tough set of 2 pause snatches for today.



Snatch 8×2

Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
#8: 2 reps

Scoring: Load


FITNESS 20201106

As many rounds and reps as possible in 14 minutes:
3 Strict Pull-ups or Ring Rows
15 Wallballs (20/14#)
20 Double-unders (or 40 Single-unders)

Scoring: Rounds + Reps


PERFORMANCE 20201106

As many rounds and reps as possible in 14 minutes:
5 Chest-to-Bar Pull-ups
15 Wallballs (20/14#)
20 Double-unders

Scoring: Rounds + Reps


At Home Workout

As many rounds and reps as possible in 14 minutes:
3 Strict Pull-ups or Ring Rows
15 Wallballs (20/14#) or 15 KB or DB Goblet Squats
20 Double-unders (or 40 Single-unders)

Scoring: Rounds + Reps

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