11.12.13- 11.17.18

Monday, 11.12.18 Warm up Pigeon 90 sec each side Lunge and Twist x 10 Leg swings 20 each side Squat Sit (sit in bottom of the squat keep back and spine extended, reach arms overhead to deepen stretch) x 1 min Cossack Squats x 20 (10 per leg) https://www.gbpersonaltraining.com/cossack-squat-exercise/ Duck Walks 20-40 steps 10 BB[…]

10.22-10.27

Monday, 10.22.18 Warm up Run 400 m Snatch Warm up   Snatch: 20 min to establish 1RM   WOD: 5 Rounds on the 2 min 200m Run 10 Thrusters 115/75     Tuesday, 10.23.18 CF GROUP Warm up: EMOM 8 Min 1- 30 dubs + 5-10 BB shoulder press Min 2-3-5 inchworm push up plus[…]

10.15.18 – 10.25.18

Monday, 10.15.18 Warm up 3 rounds 5 kip swings 10 pigeon walks  https://www.youtube.com/watch?v=fQDzbfggEU8 10 plank shoulder taps 30 jump ropes then Snatch warm up   Snatch: Perform the following for positioning and activation – load is not the priority.   Every 90 Seconds, for 3.5 minutes (2 sets): Snatch Press from Receiving x 5 reps[…]

10.8.18 – 10.13.18

Monday, 10.8.18 Warm up 3 rounds 5 kip swings 10 pidgeon walks  https://www.youtube.com/watch?v=fQDzbfggEU8 10 plank shoulder taps 30 jump ropes then Snatch warm up   Snatch: Take 15 minutes to build to 90% of your 1-RM Snatch   Every minute, on the minute, for 10 minutes: Snatch x 1 rep @ 90-92% of 1-RM  […]

10.1.18 – 10.6.18

Monday, 10.1.18 Warm up 400m run Snatch   Snatch: Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 60-70% Immediately followed by…   Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 70-80% Immediately followed by…   Every 2 minutes, for 12 minutes (6[…]