Friday 11.27.2020

*Holiday Weekend Schedule:*Friday: No 6am or 5:30pm ClassesSaturday & Sunday: Normal

"FITNESS"

A. Take 15 minutes to complete 3-4 rounds of:Overhead Squat x 6-8 reps @ 3011 (use a PVC Pipe or Training Bar if this is a new movement for you)Supine Ring Rows x 8-10 reps @ 2111 (or Reverse Snow Angels x 8-10 reps @ 2020)Push-ups x 10-12 reps @ 2011Russian Twists x 20-30 repsB. Every 3 minutes, for 15 minutes (5 sets) for times:5 Dumbbell Ground to Overhead (go heavy here!)10 Dumbbell Reverse Lunges200 Meter Run or Ski

"PERFORMANCE"

A. Take 15 minutes to build to a heavy single Snatch (not a 1-RM)B. Every 3 minutes, for 15 minutes (5 sets) for max load:45 Double-Unders9 Toes to Bar3 Squat Snatches*Goal is to Snatch as much weight as possible across all 5 sets. For each set, note the total amount successfully lifted (i.e., if you make all 3 lifts at 100 lbs, you’d note 300 lbs for that set; if you make 2/3 at 100 lbs, you’d note 200 lbs for that set.)  All 3 Snatches must be completed before the 3-minute mark for the reps to count.

"AEROBIC DEVELOPMENT"

3 sets:500m at moderate paceRest 30 seconds400m at fast paceRest 30 seconds300m at faster paceRest 30 seconds200m at fastest paceRest 30 seconds100m at sprintRest 2 minutes