Author: Derek Hurdle

Strength Snatch Workout 6 SETSON A 2:00 RUNNING CLOCK…18 Alt. DB Hang Power Snatch 12 Sit-UpsMax Plank Hold in Time Remaining…-Rest :30 b/t Sets-

Strength Front Squat Workout AMRAP x 15 MINUTES10 Pull-Ups5 Front Rack Lunge-Lunge-Squat 10 Chest to Bars5 Burpee Box Crawl Overs

Workout EMOM x 25 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy)MIN 3 – :45 Alt. KB Heel TapsMIN 4 – :45 Wall WalksMIN 5 – :45 DBL KB Hold

Strength Clean & Jerk Workout 4 ROUNDS FOR TIME7 Unbroken Bear Complex400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

Last month we finished up our Oly cycle that culminated in retesting out 1-RM Snatch/ Clean & Jerk, and Front Squat! We also retested our Benchmark workouts Cloudkicker and California Lovin which highlighted the barbell and allowed everyone to put their oly work into practice! We also continued to see two grind workouts per week […]

Workout AMRAP x 18 MINUTES40 Double Unders20 Alt. V-Ups10 DB Farmer Box Step-Ups *Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

Workout AMRAP x 30 MINUTES15/12 Cal Row12 KB Swings 10 Strict Handstand Push-Ups12 KB Swings15/12 Cal Row-Rest 1:00 After a Full Round is Completed-

Workout EMOM x 20 MINUTESMIN 1 – :45 Back Rack Lunges MIN 2&3 – 400m RunMIN 4 – :45 Ring Rows

Stregnth Clean & Jerk Workout 20 ROUNDS FOR TIME1 Power Clean & Jerk 2 Burpees Over Bar3 Toes to Bar

Workout 4 SETSON A 6:00 RUNNING CLOCK…100m KB Farmer Carry (Athlete Choice, Heavy)20 Alt. Pistols30 Box Jumps Max Cal Cardio Choice in Time