MONDAY WORKOUT

Barbells and burpees!   BARBELL COMPLEX: * Skill and positions and all! 3 Overhead Squats 6 Front Squats 9 Back Squats * No rack usage and use your Snatch 1RM for all number calculations * 50, 60, 70, 75-80% 1RM Snatch on a 2-3:00 clock for each set   WORKOUT:

SUNDAY WORKOUT (STRONG)

Test out… Get best weight that TECHNIQUE will allow and let’s try to alter some inefficiencies we might still have!   SKILL: Tall + High Hang Snatch * Light to moderate weight working on faster catch speeds and proper torso positions   POWER: Squat Snatch from the Floor * Steadily

WEDNESDAY WORKOUT

Last chance for some practice before 18.3!   GLUTES/HIPS: 20 Reps of Banded Squat WALKS (10 Left and 10 Right) * Mini Red or Mini Blue Band 10 Reps of Psoas Marches (Slow with emphasis on pulling knee to chest hard with lower back flat!) * Mini Orange or Mini

SUNDAY WORKOUT (FIT)

Main site play!   WORKOUT: 21 Back Squats (123/185#)(No Rack) 7 Legless Rope Climbs (Leg to scale) 15 Front Squats (123/185#)(No Rack) 5 Legless Rope Climbs (Legs to scale) 9 Overhead Squats (123/185#)(No Rack) 3 Legless Rope Climbs (Legs to scale) * No cutoff *   Use the OH Squat

SUNDAY WORKOUT (STRONG)

Snatch!   SKILL/SPEED: In 15 minutes establish… Drop Snatch 1-1-1-1-1   Without decreasing the load on the barbell from the final Drop Snatch proceed to…   POWER/SKILL: In 15-20 minutes establish… Snatch Balance 1-1-1-1   Again, without decreasing the loading on the barbell from the last set of Snatch Balance

FRIDAY WORKOUT

Simple Friday!   CORE STABILITY: 2:30 of Deadbug work for Quality * Rest as needed in this 2:30 window in order to make sure your lower back stays flat to the floor   POWER/STRENGTH: 1 Power Snatch + 2 OH Squats + 1 Squat Snatch + 1 OH Squat *

WEDNESDAY WORKOUT

Barbells, barbells, barbells…   GLUTE WORK: Lateral Band Walks (25′ down and 25′ back) Single Leg Hip Bridges (Foot ON Box… 20″) REST 1:00 (2 total sets)   POWER/SKILL: 3 Position Clean PULLS (Above Knee, Below Knee, Floor) * Warm Ups: 70, 80% 1RM Clean * Work Sets: 90, 100,

MONDAY WORKOUT

Our 9/11 Tribute…   STRENGTH/TECHNIQUE: 5 RM Overhead Squat (Must Snatch into position) * Work up quickly in just 15 mins! * 60, 70, 80, 80-85, 85-90, 90+   POWER: 5 Snatch Grip Speed Deadlifts (Drop each rep) * 3 sets of 5 reps starting with 90% 1RM Snatch working

FRIDAY WORKOUT

Reminder… Just 5am and 12pm classes today due to set up for our lifting meet on Saturday…   STRENGTH: Using a rack: 1 Overhead Squat 5 Front Squats 10 Back Squats * After completing all 16 reps move the weight up trying to get the best loading possible in 20

FRIDAY WORKOUT

Barbellsssssss…   POWER/SKILL: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats * Best loading possible with good position and form in 15-20 minutes   ASSISTANCE/STABILITY/BALANCE: Single Leg KB Deadlift x 8 each leg * Start with 35-44/44-53# & try to move up each round if you can *

FRIDAY WORKOUT

Friday!   STRENGTH: First 1:30: – Snatch Grip Push Press from Behind the Neck (From a Rack) + 2 Overhead Squats   Second 1:30: – 2 Rep Weighted Pull or Chin Up   * 5 rounds through working up on loading for both sections every round (15:00 total)   SHOULDER

WEDNESDAY WORKOUT

New injury prevention work for shoulders and speeeeeed!   INJURY PREVENTION WORK: 1×8 of Wall Shoulder Raises 1×8 of Wall Facing Wall Slides 1×8 of Wall External Rotations (EA Arm)   SPEED/POWER: 3 Hang Power Cleans in under :09 * New set every 1:30 for 10 total sets * Start

SUNDAY WORKOUT (FIT)

Little Regional revisit…   WORKOUT: 1000m Bike (.65 Miles)(2:30 cutoff) 10 Wall Walks (12″ off wall) 10 Overhead Squats (103/155#)(65-70% OH Squat or 75-80% 1RM Snatch) 500m Row 50 Bar Facing Burpees 5 Front Squats (143/225#)(75-80% of your Clean 1RM) (No cutoff, but the goal is to finish between 12-15

WEDNESDAY WORKOUT

Make sure to accumulate 2:00 of our core stability work after the warm up, but before touching the barbell…   SKILL/POWER/POSITION: 1 Hang Power Snatch 3 Overhead Squats 1 Power Snatch 2 Overhead Squats 1 SQUAT Snatch 1 Overhead Squat * 15 minutes to work up to a MODERATE to

WEDNESDAY WORKOUT

Make sure to alter workouts as needed these next 2 days depending on when you plan to do the Open workout…   SKILL/POWER: 1 Hang Power Snatch + 5 Overhead Squats + 1 Floor Power Snatch + 5 Overhead Squats * If you’re doing the Open WOD on Thursday work

SUNDAY WORKOUT (STRONG)

Open training continues…   SKILL/POWER: Complete the following unbroken complex for heavy, but not maximal weight… 4 Snatch Grip Deadlifts + 3 Hang Snatches (1 Mid-Thigh, 1 Above Knee & 1 Below Knee) + 2 Overhead Squats * 6-7 total sets across 20-25 minutes   ASSISTANCE WORK: Hanging L-Sit Hold

FRIDAY WORKOUT

Squats, Squats, Squats…   WORKOUT: AT 0:00 ON THE CLOCK COMPLETE THE FOLLOWING: #1: For Time: 12-9-6 Overhead Squat from a Rack (93/135#) * 65% 1RM Calories on the Rower (5 minute cap)   AT 10:00 ON THE CLOCK COMPLETE THE FOLLOWING:   #2: For Time: 15-12-9 Front Squats from

WEDNESDAY WORKOUT

Test day!   POWER/SKILL: 1 Power Snatch + 2 Overhead Squats * Build up to the best weight possible in 15-20 minutes * Try to work your weaker position, but you have the option of starting from the Hang or the Floor for this one   WORKOUT: 20 Foot Goblet