Tuesday 9/13/22
Strength 1 Hang Muscle Snatch+1 Hang Power Snatch Workout AMRAP x 13 MINUTES30 Double Unders10 Deadlifts 8 Hang Power Snatches6 Handstand Push-Ups
Monday 9/12/22
Strength Front Squat Workout EMOM x 18 MINUTESMIN 1 – :45 Cal BikeMIN 2 – :45 Back Rack Lunge-Lunge-SquatMIN 3 – :45 Sit-Ups
Sunday 9/11/22
“9/11” :FOR TIME:2001m Run*11 Box Jumps 11 Thrusters 11 Chest-to-Bar Pull-Ups11 Power Cleans11 Handstand Push-Ups11 Hang Power Clean11 Toes to Bar11 Deadlifts11 Push Jerks2001m Row
Saturday 9/10/22
Workout 3 SETS*AMRAP x 7 MINUTES12/10 Cal Bike10 Alt. No Push-Up Renegade Rows 8 Burpees -Rest 1:00 b/t Sets- *Pick up where you left off.
Friday 9/9/22
Strength Clean & Jerk Workout AMRAP x 12 MINUTES*12 Wall Balls 36 Double Unders *Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).
Thursday 9/8/22
Workout EMOM x 28 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 – :20/:20 Single Arm Ring RowsMIN 3 – :45 Up-Down Box Crawl Overs MIN 4 – :45 DB Slides
Wednesday 9/7/22
Strength Snatch Workout 3 SETSON A 2:00 RUNNING CLOCK…200m RunMax Power Snatches with Time Remaining 3 SETSON A 2:00 RUNNING CLOCK…200m RunMax Hang Power Snatches with Time Remaining
WEEKLY BREAKDOWN 9/5/22
Bye bye summer. Hello, September! New strength cycle starts this week! September and October are going to be VERY barbell focused so get everyone excited because we are about to embark on a 9-week Oly cycle that will focus around the Snatch, Clean & Jerk, and the Front Squat!THE WEEK AHEAD:Mon: Workout: Row, Push-Ups, Kettlebell SwingsTues: […]
Tuesday 9/6/22
Strength Front Squat Workout AMRAP x 12 MINUTES12 Alt. Back Rack Lunges 24 Slam Balls 12 Alt. Front Rack Lunges24 Sit-Ups
Monday 9/5/22
Workout FOR TIME200/175 Cal Row* *Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings.
