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Components

Power Snatch

Metcon

Settings

Workout

Space Cadet

Weightlifting

Power Snatch (1 x 5 )

Power Snatch

Power Snatch (1 x 3 )

Power Snatch

Power Snatch (1 x 1 )

Power Snatch

WOD - FBCF

Metcon (Time)

10 Power Snatches (95/65 lb.)
30 sec. Rest
3 rounds

* Adjust loads as needed. The 10 reps should be performed unbroken and quickly!

Metcon (Time)

DB Loaded

3 DB SA. Deadlift – right
3 DB. Hang Power Snatch – right
3 DB Power Snatch – right
3 DB SA. Deadlift – left
3 DB. Hang Power Snatch – left
3 DB Power Snatch – left
3-5 rounds

WOD - Home Gym

Metcon (Time)

21-18-15-12-9-6-3:
Alt Dumbbell Squats Cleans (50's/35's)
200 Meter Run

   The running in today's descending rep scheme couplet gives us a "break" from the Alt dumbbell squats cleans
    After completing the full set of squat cleans, you'll run 200 meters before starting the next round
    The intended time range for this workout is between 10-18 minutes

Metcon (No Measure)

1 Round, Not for Time:
50 V-Ups
1:30 Hollow Hold
50 V-Ups

STIMULUS

    Todays NM will target the midline
    A "chipper", one time through, of all mid-line dominant movements
    Transitions from a "flexion" midline movement to "static", and back to "flexion"
    Not for time, but let's move with a purpose and challenge ourselves with short breaks

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

Whiteboard:

Tuesday, July 07, 2020

Male Clients

Private

Home Gym 7:30PM

1 x 5 @ 155 lbs

Del
Tutt

Home Gym 7:30PM

1 x 5 @ 105 lbs

Female Clients