IMG_8395

 

A. Squat Program (Week 9, Day 1)

Back Squat- 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Front Squat- 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

The back squats and front squats are both heavy today. Take your time warming up and between sets

 

 

B. 10 minute AMRAP:

10 Box Jumps

5/side KB Snatches (53#/35#)

Must complete all snatches on one arm before switching.

 

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=MZDXc_hLvf4[/youtube]

 

IMG_8359

 

For Time:

50-40-30-20-10

Front Rack Lunges (95#/65#)

Double Unders

 

40-30-20-10

Abmat sit-ups w/ plate (45#/25#)

Wallballs (20/14)

 

30-20-10

Burpees

Power Snatches (95#/65#)

The movement standard for the sit-ups w/ plate is plate touches ground between feet and overhead.

 

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=aMlTe3avTB4[/youtube]


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A. Squat Program (Week 8, Day 2)

Back Squat- 2×[email protected]%, 3×[email protected]%

Front Squat- 4×[email protected]%

Squat percentages are light today, take no more than 2 minutes between sets.

 

 

B. For Total Reps:

3 Rounds:

1 Minute: Max Ring Rows (Feet on 20in box)

1 Minute: Max GHD sit-ups

1 Minute: Max Calories on Assault Bike

1 Minute: Hip Extensions Rest 1 Minute

 

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=8hX7EpXFS7Y[/youtube]

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A. 12 Minute EMOM Odds- 5 Power Cleans+ 5 Pushups

Every minute you will perform 5 power cleans with 5 pushups immediately after. Rest remainder of the minute. You choose the weight, but it should be light enough to perform touch and go reps.

B. 15 Minute AMRAP…5 Wall Climbs 10 Box Jump Overs (24/20) 15 Air Squats

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4 Rounds For Time:

400m Run

20 TTB

30 Overhead Squats (95/65)

Video: Why use the “The Hook Grip” in olympic lifts https://www.youtube.com/watch?v=8hX7EpXFS7Y

10407759_476044569226967_6160635742901719166_n

A. Squat Program (Week 8, Day 1)

Back Squat- 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Front Squat- 1×[email protected]%, 3×[email protected]%

B. 10 Minute AMRAP:

20 Ball Slams (40/30)

10 Deadlifts (185/135)

Video: The Deadlift Set-Up https://www.youtube.com/watch?v=6JgGPWoYXqk

“Tommy V”

For Time:

21 Thrusters (115#/75#)

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

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For Time:

40 Back Squats (95#/65#)

800m Run

30 Clean and Jerks (95#/65#)

800m Run

40 Back Squats (95#/65#)

800m Run

Video: Clean and Jerk, Rich Froning does “Grace” https://www.youtube.com/watch?v=euv5Vvz_5dc

IMG_8400

Squat Program (Week 7, Day 2)

Back Squat- 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Front Squat- 1×[email protected]%, 1×[email protected]%, 2×[email protected] 70%

14 minute AMRAP:

75 Double Unders

50 KB Snatches (53#/35#)

25 HSPUs

Max calories on rower

Score is total calories on the rower

 

Video: One Arm Kettlebell Snatch https://www.youtube.com/watch?v=6l2Iu26oWW8

IMG_8308

For Time:

40 Burpees

20 Power Snatches (95#/65#)

30 Burpees

20 Power Snatches

20 Burpees

20 Power Snatches

10 Burpees

20 Power Snatches

Video: Power Snatch vs. Snatch https://www.youtube.com/watch?v=WATZGLhG644