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Aug 14

A – Muscle Cleans – 1 rep every 20 seconds for 5 mins **coach incorporate instruction and practice of Musc. Clean in warm up B – 12 mins of 3 position squat cleans complex Mid thing hang Above knee hang From ground 7 sets Sets...

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Aug 12

A – from ground 3×3 push press followed by 3 tough box jumps   B – Jerk from rack – 10 mins to work to a max 1 rep   C – Tire Flip and KB relay – Coach creates a relay using the tires/KB based on the...

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Aug 11

A – Practice and Refinement – HSPU and T2B **coach spends some time after/during warm up going over tech for hspu/t2b 10 Min EMOM Even min – 2-10 HSPU Odd min – 5-10 T2B **you choose reps based on your ability   B- 16...

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Aug 10

A – Practice and Refinement – Snatch Tech work 4 mins to do 3sets of 3- Snatch Deadlift with pause at knee **focus is to keep the lats engaged to keep the bar close to the thighs and hips. 4 mins – 3×3 – Snatch High...

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Aug 9

Practice and Refinement DU and Clean Pull strength   Every 2 mins for 12 mins 3×3 Touch and Go Clean Pulls (link) After the pulls work DU for 20-30 seconds **for the Clean Pulls work on driving the whole foot into the ground and pulling...

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Aug 8

15 mins to complete 10-9-8….1 Cleans 135/95 Row Cals x2   Rest 5 mins   15 mins to complete 10-9-8…1 Burpees T2B Box Jumps

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Aug 7

Practice/Refinement: Kettle-Bell Swings – Coaches talk about most efficient way to swing KB **focus on keeping chest up and using hips more than legs to drive the swing. **discuss how to move the swing quickly for faster reps.   10 min...

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Aug 6

For time – 35 min cap Cash in and out: 20 burpees 10 KBS 10 Goblet squat Run 800 15KBS 15 Goblet Squats Run 600 20 KBS 20 Goblet Squats Run 400 25 KBS 25 Goblet Squats Run 200  

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Aug 5

A – 12 mins – Sumo DL + seated box jumps 5 sets 5 Sumo DL 3 seated box jumps   B – 4 rounds Run 400 @90% effort Rest :30   C – Tabata intervals 2 mins at each V-ups Left side plank Right side plank Flutter...

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Aug 4

A and B – Thruster practice and Thruster strength A – Build to a moderately tough 3 rep thruster (from rack) in 12 mins B – Practice high rep and repeatable thrusters.  4 mins EMOM Athlete 5 reps 95/65 Sport 10 reps 95/65...

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