20 min EMOM
-2 full snatches . Increase weight as needed
5 min AMRAP
-4 snatch (135/95)
-6 toes to bar
-25 double unders
Sunday Aug 7th, 2016
August 7, 2016 / By j0ssy
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Friday Aug 5th, 2016
August 5, 2016 / By j0ssy
13 Min AMRAP
-100m Sled
-20 wall ball shot (20/14) to 10 ft target
-10 Deadlift (135/95)
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Thursday Aug 4th, 2016
August 4, 2016 / By j0ssy
EMOM 20 min
5 sets of 4 exercises
Every minute, work for up to 30s, then rest for 30s
-Hip extension: Use GHD hip extension or straddle running man * on jerk boxes or other apparatus
-Hang (from either both arms or one arm)
-Hollow body hold. Keep knees locked with toes pointed.
-Planche lean. Front support lean
https://www.youtube.com/watch?v=5D5PB5VCCDU
Keep toes and heels together with toes pointed. You’ll rest on the tops of your toes
* For Straddle running man, Extend the working leg as far sideways as possible. If cramping in the medial glutes, just shake it out and continue.. this is normal when you first start.
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Wednesday Aug 3rd, 2016
August 3, 2016 / By j0ssy
The Bear Complex
1 power clean
1 front squat
1 push press or jerk
1 back squat
1 push press or jerk
May complete as a squat clean-thruster, then behind the neck thruster
*Complete all 5 movements for 1 repetition of the complex.
*Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round.
*Complete 5 unbroken rounds, increasing the weight and resting as needed between each round.
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Tuesday Aug 2nd, 2016
August 2, 2016 / By j0ssy
Complete for time (20 min cap):
800m run
200 double-unders
400m run
50 burpees
*go hard for each of these above. Aim for a consistent pace on the burpees!
4 sets of the following:
-30 s L-sit (scale to seated compression lifts)
-30 s rest
-30 s- arched body hold
-30 s rest
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