Workout of the Day 4.10.19

Workout of the Day 4.10.19

Warm Up 12min EMOM MIn 1 – 20sec SL Glute Bridge Hold/ Leg Min 2 – 50 Singles Min 3 – 20sec Couch Stretch/Leg Strength A. Clean Lift Off + Clean Deadlift 4x (3+2) @ 80-90% B. Push Press + Split Jerk B1. 1x (3+2) @ 60% // B2. 5x (2+1) @ 70-80% * For...
Workout of the Day 4.9.19

Workout of the Day 4.9.19

Warm Up 1200m Run 20 Hollow Rocks 20 Opposing Limb Arches  20 Back Rack Elbow Rotations 20 BTN Press and Stretch  Strength A. Power Snatch + Overhead Squat A1. 2x (2+3) @ 50-60% // A2. 3x (1+3) @ 60-75% B. Clean + Front Squat B1. 2x (3+3) @ 60-70% // B2. 3x (2+2) @...
Workout of the Day 4.8.19

Workout of the Day 4.8.19

Warm Up 3x 200m Run 8 Russian KBS (Moderate) 8 Air Sq. w/ Elevated Heel 8 Hamstring Leg LIfts Strength A. Snatch Deadlift + Snatch A1. 1x (3+2) @ 60% // A2. 4x (2+1) @ 70-75% B. Hang Clean (below Knee) B1. 2×3 @ 60-70% // B2. 3×2 @ 70-80% *For both movements...
Workout of the Day 4.1.19

Workout of the Day 4.1.19

Warm Up Strength A. Snatch Pull Under + Snatch From Above Knee 5x 3+3 @ <50% B. Clean Deadlift +Power Clean + Clean 5x 3+2+1 @ 60-70% *For your Snatch Pull Under + Snatch from Above Knee all sets to be done at no more than 50% of your 1rm Snatch.  All sets to be...
Workout of the Day 3.29.19

Workout of the Day 3.29.19

Warm Up 12mins of Rowing *Every 3mins get off and perform 5 Hamstring Leg Lifts/Leg 5 KBS (Moderate) 5 Hollow Rocks Strength A. Clean 1×4 @ 70% // 1×3 @ 75% // 1×2 @ 80% // 1×1 @ 85% // 2×3 @ 75% B. Back Squat 1×10 @ 60% // 1×8 @ 70%...