- Thursday, 02.02.23
#teamthursday Team
A. Amrap 12 – 1:1
150m row
10 kb swings 70/53
5 bbjo 24/20”
B. “Chipper”
5000k c2 bike (alt ever 500m)
250’ db front rack lunge 50/35’s
50 synchro wb abmat sit-ups
25 synchro db burpee DL 50/35’s
- Wed, 02.01.23
WLW !!!!!
A. Clean & Jerk Wave
3.2.1.3.2.1.3.2.1
*superset wave sets with 10 ghd sit-ups
– not to exceed athletes capacity with volume. See coach for advice / tips.
**aerobic piece to warmup + bb skill build out.
///
Post class:
1 min runner
1 min ski
20 wall balls
Rest 1 min x 4-5 rds
- Tuesday, 01.31.23
Greetings from Tahoe CFF A. Back Squat
3 x 9 @70%
2 x 7 @75%
1 x 5 @80%
B. Emom x 15
Min 1: 7-10 burpees + 10 c2b / pull-ups
Min 2: 18/14 cal row
Min 3: rest
- Monday, 01.30.23
A1. TnG Power Clean x 4
A2. Seated box jump x 3
A3. 1-2 rope climbs
**legless for those with ability
*18 min
B. Afap
1k c2 Bike
50 kb swings 53/35
100 double unders
1k c2 bike
50 db snatch 50/35
100 double unders
- Sunday, 01.29.23
WL @9:30a
A. Tall hang squat clean skill session. 12-15 min.
– Timing. Footwork
B. Heavy 3 rep squat clean w/ :2 pause below knee on way up.
– Drop between reps. Quick set up etc///
Fitness @10:45
@10:45
5 min c2 – constant
5 min row – :40/:205 min c2:
1 min hard :20 easy / :40 hard
1 min :10 easy / :10 hard
1 min :30 easy / :30 hard
1 min :10 easy / :50 GoAmrap 8
5 pushups
10 alt box step ups
15 hollow rocksEmom x 8
Min 1: :40 shuttle runs
Min 2: banded side stepsBodybuilding: remainder time
Supersets of
A1. 5 db muscle clean + oh
A2. 10 db dual bent over rows
A3. 16 alt db curls
A4. 20 banded tricep ext
A5. 10-15 core exercise - Saturday, 01.28.23
Team
Amrap 11- 1:1
3 bbjo
10/8 cal c2 bike
12 wall balls
Rest 2-3
2 rds
1500m row (alt every 250)
50 db box step overs 50/35’s