Performance

Tuesday, 11.24.20

Thanksgiving week schedule:

Thursday: classes at 7a, 8a and 9a

Friday – Sunday : Gym closed. At home workouts posted on the blog.

Back to normal schedule Monday

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A. Power Snatch 

Heavy 3 rep 

Heavy singles

B. EMOM X 15

Min 1: 18/14 cal row

Min 2: 50 double unders

Min 3: :30 db burpee clean and jerks 50/35’s

Sunday, 11.22.20

Sunday – MOVE only at 8a

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MOVE Sunday FUNDAY

11/22/2020

Equip:

Bike, Wall Ball

Warm Up:

AMRAP 6

6 Good Mornings

6 Step up step down burpee

6 Push Ups to Down Dog

6 Strict Press – Med Ball/WB

6 Air Squats

Movements:

1. Tempo Push Ups 2 by 2

2. WB Burpee – Squat Clean Thruster

3. Crab Walks w WB

4. V Sit Slides

5. Cals on AB

*Movement #1 :45 Work / :15 Rest x5 stations, Rest 2 Min and repeat all 5 Stations 2 more times (3 times total)*

Finisher:

Death By Sit Ups

Thursday, 11.19.20

Did someone say Team!?!?!?

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Teams of 2:

7 min clock

200 double unders (each)

Into, max clean and jerk

Rest / set up

@10 min

Amrap 10 – 1:1 alt rds

5 bar lateral burpees

7 hang power clean 135/93

9 weighted sit-ups 35/20

Rest 3 min

7 min again,

200 double under (each)

Into max clean and jerk

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1. Double unders: max time = 4 min. Singles option = 200

2. Coach will warm everyone to 70% ish prior to beginning running clock.

3. Double unders happen at same time. Each athlete has the whole 7 minutes. Separates squares, working at same time.

Wed, 11.18.20

A1. Front Rack alt lunge : 10-12 RM

A2. Plate OH tricep extension x 8-10 reps

B. MAP training @85% – sustainable , start to finish

Amrap 12

12 push-ups

6 db thrusters 50/35

12 db alt hang power cleans

6 box jumps 30/24

Tuesday, 11.17.20

A. Power clean + 3 strict press + 2 push press

– max in 15 min

B. EMOM X 15

Minute 1: 5 hang power cleans (heavy but tng)

Minute 2: 25 DU + 10 alt on dual front rack lunges (kb’s or db’s)

Minute 3: 5 bar lateral burpees + 10 weighted sit-ups

Monday, 11.16.20

Schedule moving forward:

Today is the first day there will be NO 9:45a class on weekdays. If this changes in the future back to, 2 mid AM classes, we will inform everyone in the members FB group. Thank you

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A. Back Squat : 4×9 @ 5-10# more than last week.

B. Repeats

1 min machine max calories

:45 hang power snatch 95/63

:30 box jumps (no extension required)

:45 OHS

1 min max burpees

Rest 3 min x 3 rds

*18 min

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