MONDAY COMPETITIVE Full Snatches and Toes to Bar For Time 10 or 15 Toes to Bar 10 Snatch @50% 10 or 15 Toes to Bar 10 Snatch @60% 10 or 15 Toes to Bar 10 Snatch @70% 10 or 15 Toes to Bar 10 Snatch @80% 10 or 15 Toes to Bar 10 Snatch @90% [...]
MONDAY Cinqtuple Total A. Back Squat work up to a 5RM B. Strict Press work up to a 5RM C. Deadlift work up to a 5RM STRENGTH A. Snatch (With straps) 6 x 3 (Beween 80-85% of 1RM Snatch) B. False grip ring rows with Muscle up transition 5 x 5 C. Ring Dips or [...]
Monday COMPETITIVE/FITNESS A. Back Squat 3 x 5 @ 75% B. 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 2/1.5 pood Ring Dips/Push ups FREE TRIAL A. Squat Technique If you can perform a perfect air squat you can before the A. portion from the FITNESS group. B. 10-9-8-7-6-5-4-3-2-1 Kettlebell Deadlift (perfect hip hinging!!) Ab mat sit ups STRENGTH A. [...]
Monday COMPETITIVE/FITNESS A. Every 2:00 x 10 rounds 5 Deadlifts @ 70% of 1RM 3 Thrusters @ 80% of 1RM push press (from rack) B. Row 250m all out x 8 1:2 work:rest, alternate with 2 partners FREE TRIAL A. Every 2:00 x 10 rounds 10 Kettlebell deadlift 10 Push ups 10 Ring rows B. [...]
Monday COMPETITIVE 5 rounds for strength 5 Bent over Barbell Rows 5 Strict Toes to Bar (absolutely no kip) 15 min EMOM M1, Row 20/15 cal M2, 10 American kettlebell swings 2/1.5 pood M3, 25 Ab Mat Sit ups FITNESS/FREE TRIAL 5 rounds for efficiency 5 Deadlift (perfect form) 10 Straight leg sit ups with [...]
Monday COMPETITIVE/FITNESS Overhead Squat/Front Squat 3-3-3-3-3 21 Minutes Every Minute on the Minute Min 1: 15/12 Calorie Row(must start transitioning off rowing at :50) Min 2: 15 Burpees Min 3: 50 Double unders/Skipping for 45 sec STRENGTH Snatch EMOM for 10 min 1 rep @ 80-85% Clean EMOM for 10 min 1 rep @ 80-85% [...]
Monday “The Gobbler” First Course 30-20-10 reps of: Wallball shots Box Jumps American Kettlebell Swings 1.5/1 pood *10 min time cap Main Course 16 min AMRAP in teams of 4 Deadlift @ 50% of 1RM Double Unders Pull ups Rest Switch every minute on the minute. Score is total number of combined reps. Dessert 2 [...]
