All Posts

June 23

A – 5 rounds for practice and strength building – 8 mins 5 strict pull ups 5 dumbbell split jerks B – 4×3 – 8 mins  Weighted Barbell step ups  Step up to a 20” box. Taller athletes can step to 24″ box C –...

READ MORE

June 22

A – Clean Practice and Tech work – 5 mins – Muscle Clean 3×3 (link) – work on aggressive and powerful “third pull” and fast elbows. 7 –  mins 3×3 Hang Squat Clean – work on getting full hip extension...

READ MORE

June 21

A – Snatch Warm Up  EMOM Mins 0-2 – 3 muscle snatches Mins 3-5 – 3 power snatches Mins 6-10 – 1 squat snatch   B – 8 min AMRAP 2 snatches 115/75 Sport 155/105 8 pull ups, sport c2b 32 DU   C –  DL...

READ MORE

June 20

40 min to get through….  can you get there? Cash in: run 800 Then 21-15-9 of the following: Sit-ups OHS 105/75, sport 135/95 Box jumps Thrusters – same weights as above Push-ups KBS 70/53 Cash out: row 500 or Ride 30/24 Cals

READ MORE

June 19

A – 3 rounds – for practice and active warm-up 10 Russian KBS 10 KB Snatch 10 Wall Balls   B- BS 3×3 @70, 80, 90%   C –  7 sets @ 85% of max clean 1 clean 1 front squat D. 90 Seconds – max burpees then run...

READ MORE

June 17

A – Turkish Get Up – 12 mins – Work with bells and/or bars. Have fun with it!   Work slow reps with a 3 second pause at each “station”   B – 3×3 Sumo DL  Followed by 5 max vertical jumps   C – 5...

READ MORE

June 16

A- 4×8 Snatch from Ground 8 OH lunge steps (4/leg)   B – 1, 2, 3, 4, 5, 4, 3, 2, 1 Squat Cleans – choose your challenging weight – change weight as needed C2B Workout notes – Not for speed of time. Work through...

READ MORE

July 15

A – 5 sets with moderate weight to practice form on Jerks 1 clean 2 push jerks – coaches – look for and cue that quick “re-dip” after initial press 1 split jerk   B. Press 3×5 @ 65, 75,85% – from...

READ MORE

June 14

A. Snatch Warm Up – 3 sets –  Stay very light or bar only 3 Snatch DL 3 Low Hang Muscle Snatch 3 High Hang Power Snatch 3 Snatch Balance   B. 7×3 Snatch or Squat Snatch – Treat the three at three fast singles, not...

READ MORE

June 13

Conditioning Interval Day! work secs/rest secs 10 mins AMRAp with a 80/40 interval 30 DU 10 Snatches 75/55 5 burpees over bar   10 mins AMRAP with a 40/20 interval   6 Wall Balls 3 hang cleans 135/95 6 Pull Ups   10 mins AMRAP with...

READ MORE

June 12

A – Clean EMOM 8 mins 1 clean 1 squat clean   B. BS 3×5 @ 65, 75,85%   C. 15 Mins, 1 min break between switch Group A – 7 min AMRAP 5 C&J 135/95 Run 200 ***Practice Pacing Group B – 7 Mins to get as far as you...

READ MORE