Friday 5.28.2021
*Reminder: Saturday (5/29) is our annual “Memorial Day MURPH;” register on Zen Planner!
*Full Range will be CLOSED on Monday (5/31), in observance of Memorial Day.
"FITNESS"
A. Warm-up/Skill Complex
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Snatch Grip Press in Squat
*Every new line means take a short break before moving to the next movements
B. Every 90 seconds, for 30 minutes (4 sets of each):
Station 1 – 5 Box Jumps + 10 Single Arm Dumbbell/Kettlebell Thrusters (5 each arm) + 10-15 Russian Kettlebell Swings
Station 2 – 15/12 Calories of Echo Bike or 20/15 Calorie Bike Erg
Station 3 – 4-6 Wall Climbs or 40-60 Second Wall-Facing Handstand Hold
Station 4 – 250/200 Meter Row, Ski, or Run
Station 5 – 60 Second Hollow Hold (accumulate as much time as possible in Hollow/Tucked position during the 60-second period)
*For both the Bike and Row/Ski portions, choose a distance/calorie count that forces you to work decently hard for 45-60 seconds. Try to choose modalities that you haven't done in the past couple of days.
“PERFORMANCE”
A. Warmup/Skill Complex
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Snatch Grip Press in Squat
*Every new line means take a short break before moving to the next movements
B. Every 90 seconds, for 30 minutes (4 sets of each):
Station 1 – 5 Tall Box Jumps + 5 Hang Power Snatches + 5 Overhead Squats
(you choose the loading; doesn't have to be unbroken on the Hang Power Snatches, just something that forces good technique/efficiency as you get fatigued)
Station 2 – 15/12 Calories of Echo Bike or 20/15 Calorie Bike Erg
Station 3 – 30-60 ft. Handstand Walk or 40-60 Second Wall-Facing Handstand Hold
Station 4 – 250/200 Meter Row, Ski, or Run
Station 5 – 60 Second Hollow Hold (accumulate as much time as possible in Hollow/Tucked position during the 60-second period)
*For both the Bike and Row/Ski portions, choose a distance/calorie count that forces you to work decently hard for 45-60 seconds. Try to choose modalities that you haven't done in the past couple of days.
"ENDURANCE"
See Coach Jake's Endurance Programming for this week by clicking here
