Monday October 1, 2018

Skill: Spend 15 minutes developing butterfly/kipping pull-ups.

Coaches will provide drills and coaching to help. Remember this skill can take months and years to develop.

If you are proficient at a style of pull-ups try the 5 minute max pull-up test.

Partner DT:

10 rounds*

12 deadlifts

9 hang cleans

6 push jerks

155/105 is RX

*Alternate rounds with a partner. Partner who is not on the barbell must complete 20/15 cal on the rower.

 

Thursday September 27, 2018

Skill/Strength:

Run 200m

Rest 1 min

Run 400m

Rest 1 min

Run 800m

Partner Workout:

3 rounds

60 Box Jumps 24/20 (Switch every 10)

40 Handstand Push-ups

20 Hang Cleans 165/115

Wednesday September 26, 2018

Skill:

14 min to build to a heavy sumo deadlift

3 Person Team Workout:

18 minutes

1 min Max Cal Row

1 min Max Deadlifts 185/125

1 min 15 hollow rocks

Each person starts at a different station. Score is total cal plus total deadlifts.

Tuesday September 25, 2018

Skill/Strength: every :90 for 8 sets(12 min)

2 pause back squat+1 back squat

workout

1 min on 1 min off x 10 minutes

10 burpees+max kb swings 53/35

1 min on 1 min off x 10 minutes

12 jumping lunges+max goblet squats 53/35

Monday September 24, 2018

Skill/strength

review and warm up the power clean and push jerk

workout:

30 min clock

0-12 min

build to a heavy 3 Rep touch n go power clean and push jerk.

Rest 4 minutes

14 min AMRAP (16-30 min)

4 power cleans 185/125

4 push jerks 185/125

Run 200 m