Posted by Nick Bloch on April 21, 2018 at 7:56am 0 Comments 0 Likes
1) push jerk
5 tng reps EMOM x 6
2) every :30 x 15 sets (complete 5 sets at each movement before going to next movement)
5 x tng power snatch 155/105
5 x tng hang power clean
5 x burpee box jump over 24/20"
3) at 85% effort (sustainable)
15-12-9-6-3
pHSPU 10"
3-6-9-12-15
db power snatch (3r/3l, 6r/6l) 100/70#
4) :30/:30 @90% aerobic
x 36 sets (bike/run/row/ski)
Posted by Nick Bloch on April 19, 2018 at 8:23pm 0 Comments 0 Likes
Warmup: 10 minutes
1:30 row/bike and 1:30 run laps
dynamic warmup
Strength: 20 minutes
back squat - 5x5 @ 65/70/75/80/85% rest 2:00 between sets
Conditioning: 18 EMOM
1 - bike 20/14 calories
2 - rest
3 - row 20/14 calories
4 - rest
5 - 12 power snatches c-115/80# rx-95/65#
6 - rest
Posted by Nick Bloch on April 18, 2018 at 6:30pm 0 Comments 0 Likes
Warmup: 10 minutes
1:30 row/bike and 1:30 run laps
3 rounds: 10 kbs/10 lunge steps/10 calories
Strength: 15 minutes
deadlift - 5x5 60/65/70/75/80% of 1rm
Conditioning: 20 AMRAP (with a partner)
*find a partner, NO ONE SOLO, 1 person works at a time, split reps however you want
20/15 calorie bike
5 rope climbs (sub 8 rope walks)
20/15 calorie row
30 wall balls 20/14# to 10/9'
20/15 calorie bike
30 box jump overs 24/20" (scale shorter box, no step-overs)
20/15 calorie row
30 db power cleans 50/35#
Posted by Nick Bloch on April 17, 2018 at 6:56pm 0 Comments 0 Likes
Warmup: 10 minutes
1:30 row/bike and 1:30 run laps
3 rounds: 10 ring rows/10 pushups/10 BB strict press
Strength: 12 rounds - alternate movements
1 - :30 max strict pullups/:30 rest (sub ring rows if you cannot get 3-5+ reps)
2 - :30 max pushups/:30 rest (scale to knees if you cannot maintain proper position)
Conditioning: 12 AMRAP increase by 3 reps per round
single arm KB thrusters (3/3, 6/6 r/l) 50/35#
hang power cleans 135/95#
*30 double unders/100 singles after each round
Extra: tabata x 8 rounds (alt. 4 each)
wall sit
hs hold
Added by Nick Bloch 0 Comments 0 Likes
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