PREP:
Snatch Warm up
STRENGTH:
16 Min E2MOM Squat snatch
Increase weight as you go
CONDITIONING:
“LANE”
5 ROUNDS max reps rest as needed
3/4 Body weight Power Snatch
HSPU
SCHEDULE:
BAR: 2/22/21
PREP:
3x
1 Wall Walk
20 Rev Shrugs
Banded Leg WU
STRENGTH:
BS 5×5 @75%
SKILL:
HSPU
CONDITIONING
4 min AMRAP
10 HSPU
5 Squat Cleans 115/75
rest 2 min
4 min AMRAP
5 HSPU
2 Squat Cleans 135/95
SCHEDULE:
BAR: 2/19/21
Prep
4x
:10s Pull-up iso hold
10 Chin ups
100 Single Jump Ropes
Conditioning
2x
10min on run/bike/row
get as far as you can
Schedule:
BAR: 2/18/21
Prep
4x
10 Deficit Push-ups
10 Cal
Strength
4x
6 Barbell Step ups
10 Box jumps
then
4×5 Close Grip Bench (Get Heavy)
Conditioning
For Time
14,12,10,8 Thrusters
10 Strict Presses
Schedule:
BAR: 2/17/21
Prep
2x
20 Front Banded Pull-aparts
20 Over Head Banded Pull-aparts
10 Scap Depresions
Strength
4x
Max Reps Strict Pull-ups
:60 Dead bugs
:30 Iso Hold Bulgarian Split Squat each side
Conditioning
12 Min EMOM
21 Cals
15 Hang DB Clean and press 50/35
9 T2B
Schedule:
Snowday 2/16/21
Prep
2x
10 Deficit Push-ups
10 Incline Flys
10 Empty Bar Strict Press
Strength
5x
1 Push Press with what you got Bar/Bells/Spouse/Child
3 Depth Push-ups to Explosive rebound
30 Banded Tricep Extension
Conditioning
15 min AMRAP
100 Elevated Push-ups (table height)
25 Pull-ups or 100 DB Rows or 150 Bag rows (cans in a bag and go to town)
Schedule:
SnowDay Monday Feb 11 2021
Tomorrow will be a half day 5pm class only
Prep
2x
10 strict pull-ups
60 sec dead bugs
10 strict press empty bar
20 banded GM
Strength
Back, front, goblet squat warm up
Pick up something heavy and do a 3 rm for the day (may need to get creative)
Then
6x
1 rep of above heavy weight
20 lateral skiers
Conditioning
4x
6 Sumo Dl Hp 95/65
10 Hang Cleans
14 Strict Presses (Do them strict!!)
KB/DBs can also be used here
No equipment Option
4x
6 burpees
20 Single leg toe touches (working hamstrings)
20 Push-ups
Schedule:
AT HOME WORKOUT
NO IN BARN CLASS TODAY OR TOMORROW
Warm up
Tabata 20 on 10 off x8 each
Dead bugs
Jumping Jacks
Mnt Climbers
Pushups
Strength
10 min Death march As much DB weight as you have
EMOM 5 DB squats or air squats with no weight
Conditioning
Run as far as you can in 30 Sec
Let me know how far you got!!!
Schedule
BAR: Thursday 11 Feb
Warm up
3 min bike/row
Prep
3x
:45 sec hollow rock
:45 sec super man hold
Skill
MU Practice
Conditioning
4rds
10 Tea pot walking lunges 53/35
30 Russian KB Swings
Schedule
BAR: Wednesday 09 Feb
Warm up
3 min bike/row
Prep
3x
10 Lat Med ball throw
30 Lateral Skiers
then
Sprinters warm up
Sprints
4x
300 M run
Easy effort
Conditioning
Vest FRAN
21, 15, 9
Thrusters
Pull-ups
with vest
Schedule