“It is more easy to be wise for others than for ourselves.”
- François Duc de La Rochefoucauld
LEVEL 1
Back Squat 4 Sets X 5 Reps
Then
10 Mins Work On Hang Clean- Ask your coach to explain everything. The way you learn the olympic lifts is from the top down. If you cant do cleans in the hang position, there’s no reason to pull them from the floor. After this month you guys should have the clean down!
Then
12 Min Running Clock
Partner Workout, 1 partner completes one round while the other rests. Then the rested partner knocks out 1 round and then you switch. Your score is combined number of rounds.
5 DB/KB Front Squat
5 Pull Ups
20 DU’s
LEVEL 2
A. Three sets, not for time, of:
Double-Unders x 30 reps
Ring Rows x 8-10 reps @ 2111 (get as horizontal as possible)
Alternating Pistols x 5 reps each leg
B. For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat
Rest 60 seconds
1 Minute of 135 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
STRENGTH
Run 5K
Article-> Making Time To Breathe
7PM Crew
