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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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Aug 3

A – 10 mins Warm Up – Coach incorporates empty barbell into warm up and stretching.  Demos tech work below. B- 8 Mins for Snatch Tech practice – Rotate through using weight that helps you drill good movement patterns Muscle...

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Aug 2

A – OHS Technique work – Coaches Warm Group up and work technique of OHS with first PVC and then empty bar   Focus 1 – Upper back muscles engaging into the overhead position   Focus 2 – Hips starting/clearing...

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August 1

For Time – 35 min cap   Run 600 Row 750 Ride 45/35 CALS Then 50-40-30-20-10 DU Sit ups Then 21-15-9 Thrusters 95/65, Sport 115/75 Pull-Ups

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July 31

A – Practice and Refinement Coach will go over T2B and kipping technique for T2B   B – 7 mins of alternating practice T2B 3-10 reps Back Extensions/supermans 5-10 reps – advanced athletes try T2B with a 6-12# wall ball...

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July 30

40 Min AMRAP Run 400 10 KBS 10 Push ups 10 Jumping Squats 10 sit ups 5 snatches 95/65   Add 10 reps each round to each movement (5 for the snatches)

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July 29

A – 4 sets – work to a heavy complex 1 snatch 1 hang snatch 2 ohs   B – Teams of 3-4 – Max Cals on Bike in 14 mins Switch athlete every :30   C – Athlete 20 Pull ups, Sport 30 C2B or 15 MU

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July 28

A – Strength + Movement Practice – 12 mins 5×5 Sumo DL building weight – Work with hips lower and chest up. After each DL set practice DB snatches and wall ball     B – Main Event Rest :60 seconds after each...

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July 27

A – Active Warm up and movement practice – First thing as class starts – 7 mins 30 seconds DU Practice Run 200 with good posture   B – Tech Practice and Refinement – 10 mins – 2 bars needed – partner...

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July 26

A – Active Warm up 5 min AMRAP – Not as fast as possible.  ASAP – as smooth as possible 10 KBS 5 T2B   B – Snatch Technique EMOM – 3 reps each minute Coaches Pause Clock and athletes practice with PVC before...

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July 25

40 Mins to complete Choose a different mode each time (run/row/ride)   Run 1 mile/Row 2K/Ride 120/90 CALS   A- 50-40-30-20-10 DU Sit ups   Run 1 mile/Row 2K/Ride   B – 30-20-10 Box jumps push-ups   Run 1 mile/Row...

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