022624-030124Monday Snatch EMOM 52 Reps @ 70-80%-1 minute resetEMOM 51 rep - @ 80% +Fitness:EMOM 54 Kettlebell Swing 1 minEMOM 58 KB Plank Pull Thru Louisiana Saturday Night AMRAP 83 Power Snatch 115/856 Overhead Squat3 Wall Walk6 Bar Facing burpees Fitness:A) Power Clean + Front SquatB)3 Hang Double DB Snatch6 Double DB Front Squat6 Plank Up Down6 Burpees RX+:155/105 TuesdayEMOM x 101- Gymnastics Pull (pullup, C2B, Muscle Up)2- Rest Mini Run Forrest Run For Time With a Partner:800m Run (Runs are split)50 Burpees 1000/900m Row 600m Run 50 DB Snatches800/700m Ski400m Run 50 Single DB Step Ups200m Farmers Carry WednesdayStrength:5 Sets 2 Clean Pulls + 1 Power Clean*Stay light work on technique maybe 50%-70%No Measure?? 16min EMOMMin 1: 12/10 Cal SkiMin 2: 10 DB Bench PressMin 3: 12 Double KB RDL 53/35Min 4: Rest RX+:15/12 Cal Ski70/50 70/53 RDL ThursdayCotton Candy Every 1:30 x 4 Rounds:1- 200m Row 2- 12 wall Balls 3- 12/10 Cal Bike 4- 12 KettleBell Swings Stretching 1:00/Side Lacross Ball Scap Roll Out1:00/Side Lacross Ball Delt Roll Out1:00/Side Foam Roll Hamstring 1:00/Side Foam Roll IT Band2:00 Foam Roll Low/Upper Back Friday24.1 Open Workout (This workout is not conversational pace)Be there for Friday Night Lights at 6:30 to support your team!
Monday Snatch EMOM 52 Reps @ 70-80%-1 minute resetEMOM 51 rep - @ 80% +Fitness:EMOM 54 Kettlebell Swing 1 minEMOM 58 KB Plank Pull Thru Louisiana Saturday Night AMRAP 83 Power Snatch 115/856 Overhead Squat3 Wall Walk6 Bar Facing burpees Fitness:A) Power Clean + Front SquatB)3 Hang Double DB Snatch6 Double DB Front Squat6 Plank Up Down6 Burpees RX+:155/105 TuesdayEMOM x 101- Gymnastics Pull (pullup, C2B, Muscle Up)2- Rest Mini Run Forrest Run For Time With a Partner:800m Run (Runs are split)50 Burpees 1000/900m Row 600m Run 50 DB Snatches800/700m Ski400m Run 50 Single DB Step Ups200m Farmers Carry WednesdayStrength:5 Sets 2 Clean Pulls + 1 Power Clean*Stay light work on technique maybe 50%-70%No Measure?? 16min EMOMMin 1: 12/10 Cal SkiMin 2: 10 DB Bench PressMin 3: 12 Double KB RDL 53/35Min 4: Rest RX+:15/12 Cal Ski70/50 70/53 RDL ThursdayCotton Candy Every 1:30 x 4 Rounds:1- 200m Row 2- 12 wall Balls 3- 12/10 Cal Bike 4- 12 KettleBell Swings Stretching 1:00/Side Lacross Ball Scap Roll Out1:00/Side Lacross Ball Delt Roll Out1:00/Side Foam Roll Hamstring 1:00/Side Foam Roll IT Band2:00 Foam Roll Low/Upper Back Friday24.1 Open Workout (This workout is not conversational pace)Be there for Friday Night Lights at 6:30 to support your team!
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