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Wednesday 1/15

WARM-UP

Bike @ Moderate Pace for 2:00

1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat

Into…

1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press

Following the warm-up, take athletes through the Burgener warm-up with a PVC Pipe found in the teaching section

 

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(score is weight)

 

WORKOUT

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

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Thursday 1/16

WARM-UP

400m Team Run

2 ROUNDS
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional) 1:00 Hollow Rocks
1:00 Alt. Sit-Thrus

into..

2 ROUNDS
10 Scap Pull-Ups
5 False Grip Ring Rows 10 DB Deadlift
10 Lunges

WORKOUT
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)

36 Forward Lunges

(Score is Rounds + Reps)