Monday (Session One)
Suggested Warm-Up:
10 Inchworm Pushups
20 Reverse Lunges
10 Pullups
10 Box Jumps
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 … Read More
Monday (Session One)
Suggested Warm-Up:
2 Rounds: 12 Cal Row + 12 Pushups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 … Read More
Monday (Session One)
Suggested Warm-Up:
3 Rounds: 10 Air Squats + 10 Cal Bike + 10 Pushups
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 … Read More
Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 … 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:
3 Rounds: 6 Cossack Squats, 6 Inchworm Pushups, 6 Box Step Ups
With empty bar:
10 Good Mornings, 10 Air Squats, 10 Snatch Grip Presses
5 Muscle Snatch, 3 Overhead … Read More
Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10cal Bike, 3 Inchworm Pushups, 3 Box Jumps
2 Rounds: 10cal Row, 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle … Read More
Monday (Session One)
Suggested Warm-Up:
Two Rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
12 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
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
2 Rounds: 10 Jumping Lunges, 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front … Read More
Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Power Snatch
5 Power Jerks
5 Power Cleans… Read More
Monday (Session One)
Suggested Warm-Up:
2 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 Hip … Read More
Monday (Session One)
Suggested Warm-Up
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Snatch
4 Power Snatch… Read More
Monday (Session One)
Suggested Warm-Up
3 Rounds: 10 Air Squats, 20 second Plank, 10 Situps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 … Read More
Monday (Session One)
Suggested Warm-Up:
3 Rounds for quality:
6 Burpee Box Jump Overs
6 Pushups
6 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 … Read More