by Paul Dyck | Mar 10, 2024 | Group S&C Workout
Monday 03-11-24 Workout of The Day A. E90 – 5 2 Squats cleans B. E4M – 3 3 Squat Cleans @ 70, 80, 90% C. “Chinchilla” 10-9-8-7-6-5-4-3-2-1 Box Jump overs Kcal ECHO Today we build on our squat clean cycle. Part A. gives us an opportunity to build to our 70%...
by Paul Dyck | Mar 9, 2024 | Group S&C Workout
Sunday 03-10-24 Workout Of The Day A. EMOM 28 ( 7 rounds) Min 1: 8-10 DB Box step ups Min 2: 8-10 Strict pull ups Min 3: 8-10 Alt Double DB or KB front rack lunge Min 4: 8-10 Double DB hang power clean & strict press Choose challenging weights and methods...
by Paul Dyck | Mar 8, 2024 | Group S&C Workout
Saturday 03-09-24 Workout Of The Day Open workout 24.2 The 8:30am and 9:45am class will be hitting the Open workout as prescribed. If you’re signed up for the open and need to be judged, come to 11am and perform the workout at that time. Individual RX As many rounds...
by Paul Dyck | Mar 8, 2024 | Group S&C Workout
Friday 03-08-24 Workout Of The Day A. E4M – 3 5 Deadlifts @ 65, 75, 85% & 8 Ring rows B. For time “Snatchski” 30-20-10 KB Snatches Kcal Ski RX: 35/50# Int: 30/40# Beg: 20/30# +/- Today we build on our deadlift cycle. If you’re competing in the Open, use...
by Paul Dyck | Mar 6, 2024 | Group S&C Workout
Thursday 03-07-24 Workout Of The Day A. Push Jerks On the 3:00 x 3 Sets: 8 Push Jerks Start First Set at 60% of your 1RM jerk and build from there. For Time (cap 10) “Mr Goodbar” 1 Power Clean + 9 Push Jerks 2 Power Clean + 8 Push Jerks 3 Power Clean + 7 Push...
by Paul Dyck | Mar 5, 2024 | Group S&C Workout
Wednesday 03-06-24 Workout Of The Day A. “Hip, Hip, Hooray!” EMOM – 20 + 10 second transitions (5 Rounds) Minute 1: C2 Bike Calories Minute 2: Box Jumps (24″/20″) Minute 3: Air Squats Minute 4: Rest B. 5 Sets NFT 20 Banded pull aparts 20...
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