1:

Snatch Push Press + Pause Overhead Squat : 3-3-3-3

Snatch Push Press + Pause Overhead Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Week 3 - Day 1 4x(3+3)

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2:

3 Position Snatch : 1-1-1-1

3 Position Snatch 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Hang + Below-the-Knee + Floor 4x(1+1+1)

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3:

Back Squat : 9x3

Back Squat 9x3 Use the same weight for each set. Rest as needed between sets.

Pick a medium weight and hit it for all 9 sets. These should be challenging, but there should be no fear of missing.

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4:

3 RFQ: Banded Hamstring Curls, Barbell Hip Bridges and Chinese Planks

3 rounds for quality of: 20 Banded Hamstring Curls 10 Barbell Hip Bridges, pick load Chinese Plank, 1 min

Barbell Hip Bridges- resistance band around knees

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Nothing assigned for July 13, 2020

5x RFT: Strict Pull-ups, Power Snatches and Front Squats

5 rounds, each round for time, of: 8 Strict Pull-ups 16 Power Snatches, 45/35 lbs 24 Front Squats, 45/35 lbs Rest 2 mins between each round.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Russian KB Swings - Ring Dips Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Power Snatch (empty barbell, standing position) - 3 x behind the neck shoulder press - 3 x behind the neck push press - 3 x hip hinge to above knee - 3 x standing barbell shrug - 3 x hip hinge to above knee + shrug - 3 x hip hinge to above knee + shrug + scarecrow - 3 x hang muscle-snatch - 3 x hang power snatch at above knee - 3 x hang power snatch at just below knee - 3 x power snatch at mid-shin Front Squats (empty barbell) - 5 x air squat + 3 sec bottom hold - 5 x air squat - 3 x 5 sec barbell rack stretch - 3 x front squat + 3 sec bottom hold - 3 x front squat Strict Pull-ups Perform 3-5 reps

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5x RFT: Dumbbell Bent Over Rows, Dumbbell Power Snatches and Dumbbell Front Squats

5 rounds, each round for time, of: 8 Dumbbell Bent Over Rows, pick load 16 Dumbbell Power Snatches, pick load 24 Dumbbell Front Squats, pick load Rest 2 mins between each round.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Russian DB Swings - Bench Dips Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) DB Power Snatch (light DB) - 3 x DB shoulder press - 3 x DB push press - 3 x DB push jerk - 3 x hip hinge to above knees - 3 x standing DB shrug - 3 x hip hinge to above knee + shrug - 3 x hip hinge to above knee + shrug + high elbow - 3 x hang DB muscle-snatch - 3 x hang DB power snatch at above knee - 3 x hang DB power snatch at just below knee - 3 x DB power snatch with DB on the floor (*Perform all steps on one arm, then perform again on the other arm) Dumbbell Front Squat (light DBs) - 5 x air squat + 3 sec bottom hold - 5 x air squat - 3 x DB front squat + 3 sec bottom hold - 3 x DB front squat Dumbbell Bent Over Rows - Perform 3-5 reps *When finished performing all movements increase your DB load and perform 3-5 reps at various loads up to working weight: - medium load - workout load

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Strength 1:

Every 2 mins for 20 mins: Power Snatch + 2 Hang Squat Snatch + 3 Squat Snatch

Power Snatch + 2 Hang Squat Snatch + 3 Squat Snatch, pick load Every 2 mins for 20 mins.

Week 8 - Day 1 - PR Phase 10x(1+2+3) Work up to a max for the day.

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Strength 2:

Back Squat : 1 Rep Max

Record your best Back Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Work up to a 1RM. This is the PR phase so the goal is to hit a new 1 personal record.

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Work Capacity:

10 RFT: Muscle-ups, Burpees and Box Jumps

10 rounds for time of: 3 Muscle-ups 6 Burpees 9 Box Jumps, 24/20 in

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Core:

FT: Double Kettlebell Overhead Carries, Double Kettlebell Front Rack Carries and Double Kettlebell Farmers Carries

For time: Double Kettlebell Overhead Carry, 53/35 lbs, 100 m Double Kettlebell Front Rack Carry, 53/35 lbs, 100 m Double Kettlebell Farmers Carry, 53/35 lbs, 100 m

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5x RFT: Tuck Jumps, Plank Shoulder Taps and Jumping Air Squats

5 rounds, each round for time, of: 10 Tuck Jumps 20 Plank Shoulder Taps 30 Jumping Air Squats Rest 2 mins between each round.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Glute Bridges - Bench Dips Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Tuck Jumps - Perform 3-5- reps Plank Shoulder Taps - Perform 10-15 reps Jumping Air Squats - Perform 5-10 reps

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5x RFT: Strict Pull-ups, Power Snatches and Front Squats

5 rounds, each round for time, of: 10 Strict Pull-ups 20 Power Snatches, 75/55 lbs 30 Front Squats, 75/55 lbs Rest 2 mins between each round.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Russian KB Swings - Ring Dips Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Power Snatch (empty barbell, standing position) - 3 x behind the neck shoulder press - 3 x behind the neck push press - 3 x hip hinge to above knee - 3 x standing barbell shrug - 3 x hip hinge to above knee + shrug - 3 x hip hinge to above knee + shrug + scarecrow - 3 x hang muscle-snatch - 3 x hang power snatch at above knee - 3 x hang power snatch at just below knee - 3 x power snatch at mid-shin Front Squats (empty barbell) - 5 x air squat + 3 sec bottom hold - 5 x air squat - 3 x 5 sec barbell rack stretch - 3 x front squat + 3 sec bottom hold - 3 x front squat Strict Pull-ups Perform 3-5 reps *When finished performing all movements load your barbell and perform 3-5 reps at various loads up to working weight: - 65/45 - 75/55

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