Press & unilateral hinge strength + cal/hinge/press AMRAP

3 rounds as warm-up: 5 hanging knee raises w/short pause @ top 5 slow push-ups 5 slow prisoner good mornings + Every :90 for 15:00 (5 sets of each): 1st: 3-4 barbell shoulder presses, 11X1 2nd: 6-8 alternating dual DB crossbody Romanian deadlifts, slow & controlled still but likely heavier than last week + AMRAP
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Friday, 04.23.21 – Health & Sport

Squat & upper pull strength + pull/single-leg couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5 toes-to-bar or hanging knee raises + Every :90 for 15:00 (5 sets of each): 1st: 2-3 front squats, 20X1 2nd: 2-3/side 3-point DB rows – heavy! + For time w/9:00 cap:
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Wednesday, 04.21.21 – Health & Sport

Clean/push/cal AMRAP + accessory work 2 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner Kang squats + 5:00 to clean or snatch prep + 5 sets for load/completion: :60 to complete 3 power cleans or 3 power snatches :60 strict handstand push-ups or perfect push-ups :60 calories @
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Monday, 03.15.21 – Health & Sport

21.1 3 rounds as warm-up: 5 scap push-ups :10-:20 relaxed hang from bar 10 steps toe walk 10 steps heel walk + 5:00-10:00 standard practice/warm-up – limit total reps, this is a shoulder fatigue workout… + For time w/15:00 cap: 1/3/6/9/15/21 wall walks 10/30/60/90/150/210 double-unders *so 1/10, 3/30, and so on… + 5:00-10:00 coach-led mobility
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Tuesday, 12.29.20 – Health & Sport

2 rounds as warm-up: 5/side KB suitcase deadlilfts, slow 5 pvc shoulder presses 5 pvc push presses 5 pvc jerks + Every 2:00 for 14:00 (7 sets) 1 power clean 1 shoulder-to-overhead any way (shoulder press, push press, or jerk) + AMRAP in 7:00: 7 burpees 14 Russian kettlebell swings 28 double-unders or 56 single-unders
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