BENCH PRESS

BENCH PRESS Weightlifting Bench Press (Weight) Bench Press 3×8 Superset set with Strict Pull-Ups "Cluster" Sets for example (4 x 5/3/2) Rest :25 Seconds between sets and 2:00 between "clusters." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at quality reps each cluster. This […]

SKILL WORK & STEADY STATE CONDITIONING

SKILL WORK & STEADY STATE CONDITIONING KIPPING TOES TO BAR (5-7 Rounds) KIPPING TOES-TO-BAR STRENGTH SKILL WORK (15-20 Mins) Foundational/Beginners Strength Building Superset: 5-7 Rounds A1) 5-10 lying TTB A2)20 sec pvc pipe Arch Hold A3)20 sec Active Bar Hang Intermediate Strength Building Superset: 5-7 Rounds A1)5 Strict Straight Leg Raises or 5 Strict Toes-to-Bars […]

PARTNER METCON

PARTNER METCON Metcon (AMRAP – Rounds and Reps) AMRAP (in a Team of 3) in 45 minutes Partner A: Run 400M Partner B performs AMRAP of: 12 Overhead Plate Alternating Lunges (20/10kg) 6 Burpees to Plate 19 Plate Ground-to-Overheads Partner C: Rest All partners rotate when Partner A finishes the run When ‘A’ comes back […]

SNATCH

SNATCH Hang Snatch Pull + 2 Hang Power Snatch (Find challenging single heavy) Hang Snatch Pull + 2 Hang Power Snatch Metcon (AMRAP – Rounds and Reps) 10 Min Ladder 2 Hang Power Snatch 42.5/30kg 2 Box Step Overs 4 Hang Power Snatch 4 Box Step Overs 6 Power Snatch 6 Box Step Overs …and […]

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