Wednesday Warm-up 3 rounds 200m Jog 15 Band Good Morning :30 Front Plank Metcon (Weight) Fitness 5rm Deadlift Ladder – Before each barbell complete 200m run or 12 burpees over bar 115/75 [...]
Tuesday Warm-up 3 sets: 5 Inchworm Push ups :30 Row 5 Hang Muscle Snatch :20 Pike Leg Lift Hold Fitness & Performance – Snatch Practice (Weight) Take 15min to work on 1 of these [...]
Thursday Metcon OPTIONAL ACTIVE RECOVERY: 24:00 (0:00-8:00) 12/9 Calorie Bike 50ft Single Arm FW (8:00-16:00) 200m Run 15 Toes to Bar (16:00-24:00) 250m Row 15 KBS Metcon (12 Rounds for reps) [...]
Tuesday Warm-up 3 rounds: 45sec Jump Rope 12 Push up + Down Dog + Toe touch 10 Hang Muscle Snatch Metcon (4 Rounds for reps) Fitness & Performance 3-5 Heavy Power Snatches (80% effort +) [...]