Training – 9/26/17

Teams of 2:

8 Minute AMRAP of:
15/12 Calorie Row
10 Overhead Squats 95/65

rest 2 mins

8 Minute AMRAP of:
15/12 Calorie Erg
10 Power Snatch 95/65

rest 2 mins

8 Minute AMRAP of:
10 Box Jump Overs
10 Dball Cleans 100/70


Extended Programing

4 Rounds of
Pause Clean Deadlift + Muscle Clean + Strict Press + Close Grip OHS
– Light Weight Only

5 Sets
3 Position Clean – Building in Weight

5×5 Strict Press
– Heavy as possible

3×5 Clean Pull – 80-100%


Training – 9/25/17

3 Rounds of:
10 Lunge & Reach
10 Goblet Squats w/ :02 Pause
10 GHD’s

Every Minute on the Minute for 5 Minutes
15 Air Squats

Back Squat
5 @ 45%
5 @ 40%
5 @ 50%

Auxiliary
4 Rounds of:
15 Backwards Lunges
15 GHD’s


Extra Programing

3 Rounds of:
3 Snatch Stric Press
3 Overhead Squat
3 Snatch Balance (no re-dip)
3 Zotts Press
– Stay Light

3×3 Snatch Balance
– Work ot a moderate load then complete 3 working sets at that weight.

5×3 High Hang Snatch
– Starting at 60% build in weight over 5 sets.

20 Strict Toes to Bar
– Every break is 3 Strict Pull Ups

Assault Bike
20 Calories every 2 Minutes for 20 Minutes.

  • Or do with a partner, 1 on 1 off 400 calories total

Training – 9/22/17

Mobility & Activation
Banded Shoulder Stretch
Lat Smash
Pec Smash
Hip Stretch
T-Spine Activation
Wrist Stretch
5:00 minutes or 1000m Row
3 Rounds of
15 Band Pull Aparts
15 Push Ups w/ 1 sec pause in bottom
Bench Press
5-3-1 @ 65,75,85%
5-3-1 @ 70,80,90%
Auxiliary
10 Rounds For Quality of:
10 Banded Pull Apart
10 Banded Press Downs


Training – 9/21/17

Team of 3:

AMRAP x 30

9 Power Snatch
20 Double Unders
7 Power Snatch
25 Double Unders
5 Power Snatch
30 Double Unders

** One athlete working, one resting one rowing.  Score will be total rounds & reps + total calories rowed.


Training – 9/20/17

Mobility & Activation
Quad/Adductor Smash
T-Spine Activation
Banded Shoulder Stretch
Couch Stretch
Hip Stretch
Lat Smash
Saddle Stretch

5:00 minutes or 1000m of Rowing

3 Rounds of:

10 Lunge & Reach
10 Kettlebell Stiff Leg Deadlift
10 Back Extensions
10 GHD’s

Deadlifts
3 Rounds of

5-3-1-5-3-1 @ 65,75,85,70,80,90%
Auxiliary
3 Rounds of:
:20 GHD Holds
1-10 Strict Pull Ups (weighted if possible)
12 Box Squats