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Workout

Saturday 082920

Warm-Up

[GENERAL]
w. a PVC or Broomstick
:30 Lateral Hops Over PVC Pipe
:30 PVC Straight Leg Swings /SIDE
:30 PVC Lat Stretch
:30 PVC Pass Throughs
:30 PVC Sotts Press
:30 PVC Overhead Squats
:30 PVC Hollow Hold
:30 PVC Arch Hold

[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

[MOBILITY]
1 Min. Spider-Man Lunge /SIDE
:30 Twisted Cross Pose /SIDE

Conditioning

[PRACTICE]
1 Round:
200m Run
5 Toes to Bar
5 Power Snatches

Metcon (Time)

"Oil Change"

1 Mile Run
50 Toes to Bar
30 Power Snatches

[SCALING]

RUN: Reduce distance 800m to 1,200m, 1,600m to 2,000m Row, 4,000m Bike.

TOES TO BAR: Reduce reps to 30, Hanging Knee Tucks or straight leg raises, V- Tuck-Ups or Sit-Ups.

POWER SNATCH: 30 Double DB Power Snatch, 50 Alternating 1-Arm DB Power Snatch, 50 Kettlebell Swings or Slam Balls, Barbell (115/85).

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, August 29, 2020

Male Clients

Private

ZOOM ONLINE (9:00 AM)

16:32

Female Clients

Nicole
Chiudina

HOME WOD (Log Scores Only...

14:45

1 mile run (9:05) 50 weighted sit ups (15#) 50 alt snatches (35#)

Victoria
Inzerillo

ZOOM ONLINE (9:00 AM)

15:36

10 rounds: 20 jumping jacks 40 mountain climbers 50 v-ups 30 powe...