Monday (Session One)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, … Read More
Monday (Session One)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat… Read More
Monday (Session One)
Suggested Warm-Up
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat… Read More
Monday (Session One)
Suggested Warm-Up:
3 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power … Read More
Monday (Session One)
Suggested Warm-Up
2 Rounds: 4 Inchworm Pushups + 6 Burpees + 8 Air Squats + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead … Read More
Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
30 seconds plank
30 seconds lateral hops over line
30 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch … Read More
Monday (Session One)
Suggested Warm-Up
Three Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead … Read More
Monday (Session One)
Suggested Warm-Up:
3 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch… Read More
Monday (Session One)
Suggested Warm-Up
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead … Read More
Monday (Session One)
Suggested Warm-Up:
3 Rounds for quality:
4 Burpee Box Jump Overs
7 Pushups
10 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 … Read More
Monday (Session One)
Suggested Warm-Up
Two Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead … Read More
Monday (Session One)
Suggested Warm-Up
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead … Read More
Monday (Session One)
Warm-Up:
Two rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Muscle Cleans
5 Split Jerks
5 Power Cleans
A.… Read More
Monday (Session One)
Suggested Warm-Up:
Two Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Muscle Cleans
5 Split Jerks
5 Power Cleans… Read More