10/03/2020

0. warmup

A. Strength (00:15-00:35)

1a) Single Arm DB Bench Press – neutral grip: 3 x 6-8 ea. Rest 30s.
1b) 1-Arm KB Rows – neutral grip: 3 x 8-10 ea. Rest 30s
1c) 3 x 6-8 Muscle Snatch (building weight in 3 sets)

B. Conditioning

Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike / Row
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight
start in heats every 1 min so that you can use preferably a Echobike

C. EXTRA CREDIT (AFTER CLASS)
Reverse grip banded triceps pushdown: 3 x 25. Rest 60s.

11/03/2020

0. Warmup

A. Strength (10:00 – 20:00)
Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– This should be the same skill as last week to ensure we are making progress.

then build in

5 Sets (10 Minutes Total):
:30 Seconds strict HSPU / or seated Press
:30 Seconds Rest
:30 Seconds inverted Rows /or Ring Rows
:30 Seconds Rest

B) CONDITIONING (00:35- 00:60)

for 20min
Advanced Athletes:
EMOM
7 Thrusters (35/25)
7 Pull-ups
7 Burpees

for Intermediate Athletes:
Every 2 min
7 Thrusters (35/25)
7 Pull-ups
7 Burpees

C, EXTRA CREDIT (AFTER CLASS)
L-Sit Hold: 4 Intervals of 10s – 20s on/40s off.

12/03/2020

0. Warmup

A) STRENGTH (20:00 – 40:00)

6 sets of Deadlift
3 – 3 – 2 – 2 -2-1 Rest between 90 seconds to 120 sec between sets
last 1 @ around 85% of your 1 RM
inbetween sets:
AMRAP pushup variations use 4 different pushupvariations
diamond, russian,

B. Conditioning (00:45-00:55)
AMRAP 18:
10 Russian Kettlebell Swings (32/24)
10 AbMat Sit-ups
1 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (32/24)
20 AbMat Sit-ups
2 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (32/24)
30 AbMat Sit-ups
3 x 10 Meter Shuttle Runs
…
Continue to Add (10) Reps Until Time

13/03/2019

A) STRENGTH (15:00 – 00:40)

Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00
– Beginner: Focus on technique for all 10 sets.

inbetween
seated dynamic box jumps in total 25 reps between sets

B) CONDITIONING (00:40 – 00:60)

Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (22,5/35)
50 Wallballs (20/14)

E) EXTRA CREDIT (AFTER CLASS)
Prone Lateral Raises, neutral grip: 3 x 30. Rest 60s.