Links for the AM & PM Zoom Training Times

Daily @9am

Meeting ID: 739 1533 8626

Daily @6pm

Meeting ID: 752 6036 3780

Warm-up Drills
I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 x Hollow Rocks
20 x Plank/Handstand Hold Shoulder Taps

II. Dynamics x 2 Rounds
10 x Reverse Lunges in Place
10 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions

III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Stretch, Yoga Poses, Couch Stretch at own pace.
1:00 x Squat Therapy Hold

Impact/Focus: Friday Lifting Selection
7-8 Rounds, every :75 seconds as follows

Option 1: Those with Barbells and a heavy availability of weights complete sets of Deadlift x 5 reps each.

Option 2: Barbells with moderate weights to light weights available complete sets of 2 x Power Snatch each round.

Option 3: If athletes only have a barbell and light weights or no weights complete 5-7 reps of a Power Snatch per round.

Option 4: 7 Rounds of 12-15 reps x 1:00 rest to complete Russian or American Swings (moderate to light weights), or 12 reps each arm (alternating as needed) for a one arm light weight option.

Post scores to comments.

Complete for time versus a 15:00 time cap
Run 200m
42 x 1-arm DB Snatch, alternating L/R
21 x Burpees
Run 400m
30 x 1-arm DB Snatch, alternating L/R
15 x Burpees
18 x 1-arm DB Snatch, alternating L/R
9 x Burpees
Run 800m

Notes: Row 250,500,1000m respectively to substitute for Running.

Post scores to comments.

Congratulations to our June on-ramp graduates: Tom, Greg, Dave, Alex (not pictured), and Ethan (not pictured). We look forward to seeing you crush workouts next week!

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Deadlift Week 11
Warm up as needed before completing the following workload for Deadlift.

Deadlift 1-1-1 (@ last week’s weight)

Notes: Athletes will be working up to the weight they reached on 06.15.2018. Then complete 3 singles at that weight.

Suggested warm up sets should be as follows (based off weight you’re working towards) 3×40%

Post loads to comments.

“Interval Solstice”
Complete as many reps as possible in the given work period.

Run 400m (For Time)

Rest 1:00

1:30 x Handstand Push-ups
1:30 x Wallball (20/14)
1:30 x Hang Clean (115/75)
1:00 x Handstand Push-ups
1:00 x Wallball (20/14)
1:00 x Hang Clean (115/75)
:30 x Handstand Push-ups
:30 x Wallball (20/14)
:30 x Hang Clean (115/75)

Rest 1:00

Run 400m (For Time)

Post times to comments.