Today’s classes will run at 7.00am, 9.30am, 3.00pm (barbell) 4.00pm, 4.15pm (Young Guns), 5.30pm and 7.00pm
WORKOUT OF THE DAY
WARM-UP
2 rounds of:
30sec Deep Squat
30sec Side Plank each side
-then-
3 rounds of:
30sec Flutter Kicks
10 Windshield Wipers (5 each side)
CONDITIONING
EMOM 4 minutes – L-Sits
10sec L-sit/Tuck sit- can be performed in between 2 chairs, on top of 2 small stacks of weight, etc.
For time:
16-12-10
Strict HSPU/Polar Bear push-ups
Pistol Squats
-then-
For time:
32-24-20
Push-ups
Alternating Reverse lunges
-then-
For time:
32-24-20
Burpees
Air Squats
ACCESSORY WORK
3 sets of:
10 Cuban Press
WARM-UP
2 rounds of:
30sec Deep Squat
30sec Side Plank each side
10 Arrested Supermen
-then-
2 rounds (empty bar) of:
10 Front Rack Lunges
10 Supinated Bentover Rows
10 BTN Snatch Grip Press
-then-
9 min EMOM
1) 20sec bottom of Overhead Squat Hold
2) 5 Tall Muscle Snatches
3) 5 Tall Snatches
-then-
Every 2 mins for 10 mins:
2 Hang Power Snatch+ 2 Full Snatch, building weight over sets
If only lightweight available:
4 Hang Muscle Snatch + 4 Full Snatch + 4 Drop Snatch
TWO OPTIONS BASED ON HOW MUCH WEIGHT YOU HAVE
1) “I don’t have much weight”
8 sets of:
3 Tall Snatch + 3 Full Snatch w/4sec pull to hips
1 min rest/set
-then-
5 sets of:
5 Back Squat Jumps for height
10 Single-leg Goodmornings (5 each leg)
2) “I can load up”
4 sets of:
4 Deficit Snatch Grip Pulls @60% 1RM deadlift- 4sec negative every rep
2 min rest/set
-then-
4 sets of:
5 Overhead Squats @90% of best snatch single
2 min rest/set
