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The Energy System You’re Probably Avoiding and the Weakness Holding You Back

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Monday

Structure

Warmup:
Ext. Oblique Opener
Hinge Opener


Strength:
3 Sets:
Max Effort Wall Sit, into…
Reverse Sled Drag, 100ft., into…
x3 Broad Jumps for Max distance
*REST 2 MIN*


Conditioning:
12 Cal AB Sprint, then…
CLEAN LADDER, AFAP
10 SB Clean, 40/30#
8 SB Clean, 60/40#
6 SB Clean 80/60#
4 SB Clean 100/80#
2 SB Clean 120/100#
*REST while partner completes x 2 Sets*

Today’s Link – The Energy System You’re Probably Avoiding and the Weakness Holding You Back

Structure & Oly

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Saturday

Structure

Warm-Up:
“Hercules” (2 Mins of :20/:20)

Conditioning:
In Teams of 3, travel 1200m with… (6 total intervals)

Teammate 1: D-Ball/Medball OH Carry, AHAP

Teammate 2: Sandbag Carry, AHAP

Teammate 3: Max Reps SB Squats (while others carry)
(switch as needed on walk & rotate on the max reps each interval)

*200m walks are SHARED between the 2 teammates, using BOTH objects.*

**Every 200m completed, team must do 10 Burpees each before continuing.**

***Workout ENDS with Burpees!***

Barbell Club

A. EMOM 5 mins:
2 No feet Cleans@65%


B. Hang Power Clean 3-3-3-3


C. Clean Pulls, 5×3@80%


D. Front Squat 5-5-5-5

 

 

3 Ways to Build Muscle by Doing Cardio

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Thursday

Endurance

A. Every 6 min. for 18 min:
Run 1000m/800m
(hold within 10s across 3 sets)


B. Every 3 min. for 12 min:
Run 500m/400m
(hold within 5s across 4 sets)

Barbell Club

A. Snatch Deadlift 5×5@60%


B. Snatch High Pull 5×3@60%


C.Power Snatch 4×3@65%


D. EMOM 5 mins:
3-Level Snatch@65%


E. SG Push Press 5-5-5-5

 

Today’s Link – 3 Ways to Build Muscle by Doing Cardio