781-258-1151
EMOM10
Minute 1) 3 Overhead Squat (75% of 1 Rep Max Snatch)
Minute 2) 2 Snatch Balance
4 Rounds
4 Sets of 8-10 Hip Thrusts (barbell or dumbbell) @ BOX SQUAT WEIGHT from 9/8
**Superset each set with:
10 Alternating KB Cossack Squat (5 Rep...
Dynamic Upper Body
Single Arm DB Bench Press (10 Reps, 1 Arm working at a time – Start with both arms extended, initiating one arm DB Bench press while the other re...
ATHLETE TO PICK A CARDIO METHOD (Bike, C2 Bike, Ski Erg, Assault Bike, Run)
5:00-4:00-3:00-2:00-1:00 Minutes of Aerobic Stimulus
After each interval:
**Coach Led Pistol/Handstand Push Up Technique**
“MARY”
AMRAP20
5 Hand Stand Push Ups
10 Pistol Squats (alternating legs)
15 Pull Ups
(Pistol ...
7:30AM Barbell Club
9:00AM Class
10AM Open Gym
LABOR DAY SCHEDULE:
7:30am - Class with Chris Conroy
8:30-10:00am...
Full WOD
**Upside-down Technique Work
Athletes have 15:00 to work on advancing current scale
“Dragnet”
AMRAP5
10 Kettle Bell Clean (53/35)
30 Double...
Box Squat (to target BELOW or AT parallel)
5 Sets of 4 Reps at 60-65% of 2-Rep Back Squat from Last Monday (8/30)
“Speed Trap”
10-1
Alternating ...
Mono Cardio Mix Up
Rotate every 3:00 for 30:00
3:00 – Row
3:00 – Run
3:00 – Assault Bike
**Athletes should be able to self corr...
“Nasty Girls”
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
*15 Minute Cap
Rest 3:00, then...
7:30AM Barbell Club
9:00AM Class
10AM Open Gym