TRAINING From the Blocks- Clean + Push Jerk + Clean + Push Jerk: 4-5 sets. Snatch Balance + OHS: (2+1) x 3, (1+1) x 2 sets. Snatch Pulls: 3×3 Clean Pulls: 3×3 THEN Back Extension + Hold: 1 back extension + 5 second hold for 5 reps. GHD sit Ups: 3×10     (AM LIFTING CLASS) FRONT SQUATS: 15,12,10,8,6 STEP …

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3 Sets Single Leg Broad Jumps 20 Bulgarian split squats. L-seated Alternating Single Arm DB Strict Press x 10 reps. Then Muscle Snatch + Pause OHS + Drop Snatch: (3+3+3) x 3 sets. Snatch + Snatch Balance + Power Snatch + Snatch: 4-5 working sets. Box Squats (set the box where you are right below parallel): 3-3-2-2-1-1-1. In between box …

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Mini Tri Bike 10k Run 5k Swim 20 laps  

STRENGTH: DEADLIFTS 15, 12, 10, 8, 6 REPS SUPERSET: PULL-UPS & PENDLAY ROW: 4X10 ea SUPERSET: POWER SNATCH & INCLINE BB PRESS: 15, 12, 10, 8, 6 SUPERSET: KB SIDE DIPS & GHD SIT-UPS (opt with wt) 4X12 (REST 60 SECONDS BETWEEN SETS)  

3 sets: HEAVY Double KB Front Rack March: 60 seconds. March in place for 60 seconds. Face Up GHD Hold x 30 seconds Single Arm DB OH Hold Walking Lunges 20 steps. 10 steps with the right arm, 10 steps with the left. THEN Back Squat: 5-5-3-3-1-1. Work up to a heavy single for the day (this doesn’t have to …

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New Cycle: Week 1, Day 1 Strength: 5 rounds – Every 2:30 minutes, complete: 5x strict press (Start off at a relatively heavy weight and take small jumps each round.  Pause for 1 full second at the top of the press) –superset with max rep strict muscle up Work Capacity: Complete as many rounds as possible in 14 minutes of: -5x muscle …

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Murph!!!

STRENGTH 1: Snatch Push Press + OHS: 3+3. Move up in weight each set until you hit a challenging set of 3. THEN 3 Rounds DB Death March: 20 steps (https://youtu.be/NMIx-S_8VEY)10 Barbell Hip Bridges w/ resistance band around knees12 GHD Sit-ups THEN 12 min AMRAP5x Power Snatch (95#/65#)120 Single Unders (or 40 Double Unders) Optional Additional Strength Back Squat: 8×3. …

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WOD 1 3 Rounds:400 m Run10 KBS & 10 Knees to Chest or3 Rounds:400 m Run10 Light KBS & 10 Leg Lifts WOD 2 20 Bulgarian Split Squats10 Burpees10 Knee Raises15 Bulgarian Split Squats15 Burpees10 Knee Raises10 Bulgarian Split Squats20 Burpees10 Knee Raises5 Bulgarian Split Squats25 Burpees10 Knee Raises ROM 2 min neck stretch per leg 3 fold over2 min …

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Strength:  1) Snatch – Work up to a max for the day 2) Push press – Work up to a 2 rep max for the day. Work Capacity: Complete as many rounds as possible in 5 minutes of: -5x overhead squat (95#/65#) -5x calories on Assault bike Core: 3 rounds, not timed: -max rep strict ring dips -max rep strict chin ups