02/10/2017

 In Blog, Workout of the Day

“At the end of the day, let there be no excuses, no explanations, no regrets.” ―Steve Maraboli

Friday

Open Prep Pre-Class Strength Training

Take 15-20 Minutes to Build to a Heavy Complex of: 1x Snatch-Grip Push-Press + 1x OHS

EMOM 12 (6 sets): 1x Hang Snatch + 1x Snatch @75-80% of your 1RM

For Time:

Power Snatches

9 x [185/125; 135/95]

12 x [155/105; 115/75]

16 x [115/75; 95/65]

25 x [95/65; 75/45]

In-Class Session

100x Wall Ball Shots [20/14]

75x KB Sumo DL High Pulls [73/53; 53/35]

50x 1 Arm Alternating DB Snatches [55/35; 35/25]

50x Calorie Row / Bike / Ski

50x DB Man Makers [55/35; 35/25]

50x Calorie Row / Bike / Ski

50x 1 Arm Alternating DB Snatches [55/35; 35/25]

75x American KBS [73/53; 53/35]

100x Wall Ball Shots [20/14]

***Teams of Three Working Together: One Working – One Resting – One Holding a Sandbag or Front Rack Carry with KBs [53/25]***

Post-Class Accessory Work

2 Sets: Shoulder Cross Over Symmetry

8 reps of W/Y’s – Shoulder Extension – Archer Rows @2.1.x.1.

6-8x Glute Ham Raises + 15x Back Extensions

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