MONDAY- 5/25/2020

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

Conditioning
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)

HOME WORKOUT

”Nasty Dozen”
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans

Body Armor
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex

1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

 

Tuesday- 5/26/2020

Gymnastic Conditioning
On the 1:30 x 7:
1 Set of Strict Handstand Push-ups

Conditioning
“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

** Repeat from May 12
** Aim is to beat prev scores
Aerobic Threshold Intervals
On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row

HOME WORKOUT

“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

Body Armor
8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold

Wednesday- 5/27/2020

Clean Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull

Snatch Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull

Conditioning
“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

**Repeat from 2-28

KILOS
22.5’s/15’s

Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
____________________________
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets

HOME WORKOUT

”CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches
6 Push-ups
9 Air Squats

Rest 1:00 between rounds

Body Armor
4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest

 

Thursday-5/28/2020

TBA

Friday- 5/29/2020

Box Squats
*Repeat from 5-15
On the Minute x 10:
2 Box Squats

Jerk Balance Complex (0:00 – 4:00)
*Repeat from 5-15
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Seconds in Catch)

Tall Clean Complex (4:00 – 8:00)
*Repeat from 5-15
3 Sets:
2 Tall Cleans
1 Split Jerk

Clean and Jerk Complex(10:00 – 19:00)
*Repeat from 5-15
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

Conditioning
“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

HOME WORKOUT

“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

Body Armor
Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold