Warm-Up A) 10-8-6-4-2: Assault Bike Cal Med Ball Clean 20lb/14lb Sit-Up B) 3 Rounds with an empty bar: 3 Muscle Cleans, below the knee 3 Front Squats 6 Front Rack Lunges. Strength Clean 2 Cleans Every 90 Seconds for 12 rounds Objective: build to a weight that is challenging but leaves room for the athlete …
Tag Archives: Medicine Ball Clean
Friday 08.02.24
Warm-Up A) 4 Rounds, One Round every 2 min: 10 Med Ball Cleans 20lb/14lb 25yd Farmer Carry 53lb/35lb B) 20-18-16-14 Double-Unders Russian Kettlebell Swings Strength Deadlift 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. …
Friday 04.12.24
Warm-Up A) Block Warmup 7:00 min running clock 0:00-3:00 4 Knee Raises 3 Push-Ups 40 yd Sprint 3:00-4:00 Rest 4:00-7:00 1 Wall Climb 5 Kipping Ring Dips 10 Lunges *Sub ring dip with bench dip B) 200m Farmer Carry for time, 53lb/35lb Strength Strict Press A) 1 set x 5 reps @ 70% of Heavy …