9/14/19 Training
Warm up:
3 Steady Rounds
Run 200 M
6 Strict Pull-ups
6 Burpees
Mobility: Dead hang from pull-up bar – Accumulate 1 minute.
Conditioning:
For time: (25 Minute Cap)
1 Mile Run then,
3 Rounds
6 Power Snatch 155/105
12 Chest to Bar Pull-ups
Then,
800 M run
Extra:
400 M Atlas Stone Carry 70/50
9/13/19 Training
Warm-up
3 Steady Rounds
10 Step-through lunges
12 KB Swings
14 Duck Walk Steps
Mobilization: Pigeon 1:30 per side
Strength:
Tempo Deadlifts
4-4-4
Metcon:
100 Air Squats
100 KB Swings 53/35
100 Air Squats
9/11/19 Training
Warm-up
Move Steadily Through
Run 400m
20 Empty Bar Hang Squat Clean Thrusters
:40 Hanging L-Sit Hold
Conditioning:
For Time (30 Minute Cap)
1 Mile Run
30 Power Cleans 135/95lbs
30 Front Squat 135/95lbs
30 Push Jerk 135/95lbs
1 Mile Row (1,600/1,300m)
11 Friends Ln #111
Newtown, PA 18940
215-650-7421