Aerobic Conditioning (35:00) 400 M Run 100 Singles (ADV: 100 Crossover Singles) 600 M Run 40/32 Cal Bike 800 M Run 100 Singles (ADV: 100 Crossover Singles) 600 M Run 40/32 Cal Bike 400 M Run Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch 1:00 Couch Stretch (2:00 Total) 1:00 ea leg — […]
(20:00) Hang Snatch (POWER OR SQUAT) EMOM 5: Warm Up with 2 light Hang Snatch Then, 15:00 to perform 4×3 68%-75% Hang Snatch (Power or Squat) METCON: (18:00) 3 Rounds: 2:00 AMRAP OF: 22/18 Cal Row *Max Reps: Strict HSPU Rest 1:00 2:00 AMRAP OF: 22/18 Cal Bike Toes To Bar Rest 1:00 **SCORE =
SUPERSET: Back Squat & Strict Pull Ups (20:00) A) Back Squat 4×5 @ 73% – 78% (RIR 4-5) B) Strict Weighted Pull Ups 4 x 5, 6, 8, 8 METCON: (20:00) 3 Rounds: 400 M Run 18 Lateral Burpees over the Bar 12 Front Squats (RX: 115/75) (ADV: 135/95) OPTIONAL ADDITIONAL WORK: A) EMOM 6:
(20:00) Hang Clean & Jerk (POWER OR SQUAT) EMOM 5: Warm Up with 2 light Hang Clean & Jerks Then, 15:00 to perform 4×3 68%-75% Hang Clean & Jerk (Power or Squat) AMRAP 18: (w/ a Partner) — Partner 1, Perform 1 Round, then switch with Partner 2: 50 Double Unders 10 Alternating DB Snatch
Upper Body Strict Strength (20:00) 3 x 5 – 6 – 8 A) Bench Press (Dumbbells or Barbells) B) Strict Pull Ups OR Ring Rows **Perform a superset of bench press and pull ups/ring row… warm up to a heavy set of 5, back off the weight 10% and do it for 6, back off
(20:00 Clock) Athlete Choice: (Snatch or C&J) ( Power or Squat) In 15:00 Work to heavy triple Then…. In 5 minutes perform 2 x 3 @85% of above triple In 4:00 perform 2×3 @ 85% of the above Triple *NO TOUCH & GO REPS AMRAP 15: 50′ Double KB Walking Lunge (RX: 35/25) (ADV: 50/35)
7581 Buster Pl, Amarillo, TX 79119
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