Hey crew! We are starting a new cycle of training this week along with a couple new coaches who are helping fill in while Sarah is away. Let’s make sure we don’t give them too hard of a time ;)
Mondays and Tuesdays will alternate between Bench Press and a Posterior Chain Strength Circuit. Wednesdays and Thursdays will alternate between Stretching (which your coach will lead), and Snatch variations. This will allow you to get different coaching from different coaches and learn more than what you get from the same coach! Thursdays will always be 2, 7 minute AMRAP Couplets (2 movements) with the focus on going hard and fast. Have fun with everything and lets get strong!
Day 1
Bench Press 5x3
Complete as many rounds as possible in 20 mins of:
10 Broad Jumps
15 Sumo Deadlift High-pulls, 95/65 lbs
Run, 200 m
Day 2
Strength Circuit
4 rounds for quality of:
10 Pistols
14 Rear Foot Elevated Split Squats
16 Single Leg RDLs
Reverse Plank, 1 min
5 rounds, each round for time, of:
Run, 400 m
10 Front Squats, 135/95 lbs
Day 3
Every 2 mins for 14 mins.
1x [ 1 Hang Squat Snatch + 1 Squat Snatch ]
Complete as many rounds as possible in 12 mins of:
35 Double Unders
12 Toes-to-bars
max rep Dumbbell Shoulder Press, 50/35 lbs
Day 4
Stretching
Complete as many rounds as possible in 7 mins of:
7 Ring Dips
7/5 Assault Bike Calories
Complete as many rounds as possible in 7 mins of:
12 Kettlebell Swings, 53/35 lbs
12 Burpees