Month: February 2019
Warm Up Play: Cyclone RULES: 1 Person is “IT” while the rest link hands and create a big circle. “IT” stands on the outside of the circle and must try to tag the designated athlete from the circle. Set a 1:00 clock for “IT” to try to tag the designated athlete. The circle may move …
STRENGTHEMOM x 10 MINUTES3 Hang Power Snatch *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes WORKOUTAMRAP x 6 MINUTES10/8 Cal Bike6 Hang Power Snatch (115/75)|(75/55) -Rest 3:00- AMRAP x 6 MINUTES10/8 Cal Bike6 Hang Power Snatch (95/65)|(65/45)
EXTENDED WARM-UPEMOM x 6 MINUTESMIN 1 – Row, Moderate EffortMIN 2 – 3-5 Reps of MU Skill* *False Grip Ring Pull-up, False Grip Ring Row, or MU Transition WORKOUTEVERY 5:00 for 4 SETS PERFORM…500m Row15 Tall Box Jumps (30/24)Max Muscle ups in Remaining Time *No rest between sets. Begin the next set exactly every 5:00
EXTENDED WARM-UPReview Barbell Complex & Build to Starting Weight WORKOUT5 SETS FOR LOAD3 Power Clean3 Front Squat3 Shoulder to Overhead -Rest as Needed b/t Sets- *Start Moderate and Build to Heavy PARTNER FINISHER4 SETS EACH24 Air Squats12 Burpees *Partner 1 completes a full round while Partner 2 rests.
STRENGTHON A 15:00 RUNNING CLOCK…Heavy Set of 5 Bench Press RECOVERY WORKOUTEMOM x 18 MINUTESMIN 1 – :50 Bike or Row MIN 2 – 15 Slam Balls (Plank Hold Remainder of Minute)MIN 3 – 10 Ring Rows (Hollow Hold Remainder of Minute)