Monday- June 26th

June 26, 2017

Weekly Group Warmup

 

 

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (https://www.youtube.com/watch?v=ZOk1Wp2zEos)

Couch Stretch

 

Strength/Accessory Work: (pick one)

 

General Fitness

10 minutes- work through CLEAN progressions:

1- https://www.youtube.com/watch?v=mEyoH5FV03s

2- https://www.youtube.com/watch?v=_AaSNARQPfE

3- https://www.youtube.com/watch?v=WHuiw4GvB0g

then,

 

6 min. EMOM

3-position POWER CLEAN

Build to moderately heavy

 

Performance

E2MOM for  16 minutes (8 sets):

 

2 Clean Lift-Offs + Power Clean

Build over the 8 sets to something heavy. 

(https://www.youtube.com/watch?v=ZkgUpN5oQgQ)

 

(A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.)

 

 

*WOD

 

20min. Partner AMRAP

In teams of two, with one partner working at a time, partners alternate FULL rounds to complete as many rounds and reps as possible in 20 minutes of:

5 Push-Ups

10 Kettlebell Swings

15 Air Squats

200 Meter Run

 

 

*Cool-down

Foam Roll

Stretch and hold for 60 seconds each: hamstrings, quads, hips

Socialize

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

June 6, 2020

June 5, 2020

June 4, 2020

June 2, 2020

June 1, 2020

May 30, 2020

May 29, 2020

May 28, 2020

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload