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]
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]
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]
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
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
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
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
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
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
