Search

Monday 02082021

https://www.cfib-fcei.ca/sites/default/files/2020-04/Screening%20Questionnaire%20for%20COVID19.pdf

Warmup

Overhead Squat Complex

5 Sets:

1 Tempo Overhead Squat (5 Seconds Down)

2 Overhead Squats

Snatch Technique - Part A

3 Sets:

2 Halting Low-Hang Snatch Pulls

Halt #1 - 2 Seconds at Shin (But Not Floor)

Halt #2 - 2 Seconds at Knee

Halt #3 - 2 Seconds at Pockets

Snatch Technique - Part B

3 Sets:

2 Low-Hang Muscle Snatches

2 Overhead Squats

2 Low-Hang Squat Snatches

Low-Hang Snatch

EMOM x9

Minute 1 - 1 Low-Hang Squat Snatch

Minute 2 - 1 Low-Hang Squat Snatch

Minute 3 - 1 Low-Hang Squat Snatch

"Freedom Sauce"

AMRAP 3:

21 OHS 95 / 65 lb

21 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS 115 / 85 lb

18 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS 135 / 95 lb

15 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS 155 / 105 lb

12 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row


Monday

188 views0 comments

Recent Posts

See All

Thursday 05062021

Stretch day 20 min stretch You go I go !! 18 min amrap 10 Shuttle Runs 10 Alternating Dumbbell Plank Rows 9 Double Dumbbell Front Squats

Wednesday 05052021

Warmup Core - Tabata Med ball dead bugs Front squats 3@90 3@90 3@90 Wod 3 rds 30/24 cal row 20 power snatch 95/65 30 bj over 24/20 Level 2 3rds 20/15 cal 15 power snatch 75/55 20 bj over Accessories 3

Tuesday 05042021

Warmup Strength Snatch + oh squat 2+2 @70 2+2@75 1+2@75 1+2@80 1+2@82 1+2@82+ Singles / based off 1 rm hang snatch WOD EMOM 24 minutes of: Min 1: 10 Burpees Min 2: row cal 1512 /cal bike 12/10 Min 3: