Blog

Women

Warm up A.

A. Hang Snatch 8×2@70-75% w/ 90 sec rest

B.
Split Jerk (Alternate Legs)
8×1+1 (3 sec ISO)@70-75% w/ 90secs Rest

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.
2 Rounds
1500m Row@TP
10 HSPU
20/alt Pistols
3 min rest

or

4 Rounds
500m Row @TP
6 HSPU
10/alt Pistols
30 DU
1 min rest

Men

Warm up A.

A. Clean 8×2@70-75% w/ 90 sec rest

B. BTN Push/Split  Jerk 8×2@70-75% w/ 90secs Rest

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.
2 Rounds
1500m Row@TP
10 Strict HSPU
20/alt Pistols
3 min rest

or

4 Rounds
500m Row @TP
6 Strict HSPU
10/alt Pistols
30 DU
1 min rest

ELDOA Stretches (40 secs)

A.
35:00 AMRAP
1200m Run @ 120-140HR
12 Pull ups
12 Front Rack Lunges @ 75/115

B.
3  Rounds
5 Oxidative Back Squats   @ 4040 Rest :40
*No lock out at top, no rest

then..

3 Rounds
5 Oxidative Parallette Push ups  @ 4040 Rest :40
*No lock out at top, no rest

Women

Warm up C

A. TNG Power Clean 20 x2@65% w/ 30 sec rest

B. KB/DB Push Press + Waiter Walk 4×6-8 + 50m w/ 90 sec Rest

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.BB Hip Thrusts  4×8-10@heavy w/ 90s- 2 min rest

15 min Aerobic Cool Down

Men

Warm up C

A. TNG Power Clean 20 x2@65% w/ 30 sec rest

B. DB SeeSaw Press 5×6+6 (20×0) w/ 90 sec Rest

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.Front Rack RFESS  4×8/ea leg@65-75% w/ 90s- 2 min rest
*RFESS = Rear foot elevated split squats

15 min Aerobic Cool Down

45:00 Aerobic Recovery

*Swimming or Hiking preferable, we’re looking for modes that are outside of what we are doing consistently in the gym

*Use today to get body work done if possible.  If your injured go see Airrosti, or for general maintenance getting a massage  on a fairly regular basis is great for recovery

*Prep food for weekend, and  allow yourself some time for mental and emotional recovery

Men and Women

Warm up B

Technical Skill Work Groups 

A.
35 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Plate Wipers + 30 KB Swings  

B.
3  Rounds
5 Oxidative Back Squats   @ 4040
5 Oxidative Parallette Push ups  @ 4040
*No lock out at top, no rest

Rest 5:00

3  Rounds
5 Oxidative Back Squats   @ 4040
5 Oxidative Parallette Push ups  @ 4040
*No lock out at top, no rest

Men and Women

WU: ELDOA Stretches (40secs)

Anaerobic Power Intervals

A.
3-4 Rounds
6 Burpee w/ Max Height Jump (Cycle Quickly)
Rest :90
:25  Max Hang Power Snatch @ 95#/65#
Rest 90 Secs
50m-100m Resisted Run@(Just Tire for 100m Athletes, 55#/35# for 50m) + 10-15 CTB Pull ups
Rest 3:00

B. 10-15 min Aerobic Cool Down

Technical Skill Warm-ups

Women’s Program

Men’s Program