Author: SavinRock

Keep swinging…

3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, t-spine, hips + 3-5 minutes of movement prep seated wall angels goblet squats Powell raise double unders Then A. HPC/F sq./S2O Skillwork for workout + Top of every 3 min x 6 5 HPC 115/75 5 Front squats 115/75 5 S2O 115/75 5…

Journaling!!!!

Dynamic 3 minutes of z1 work + 3-5 minutes of mobility work 10 pulls on the rower *Form Focus RKB Swing TGU + waiters walk + TGU (both arms) Double Under Practice Then A. 3 Position Power Snatch Skill work + “Helen” 3RFT 400 meter run 21 kb swings 53#/35# 12 pull ups I keep…

You vs. you

A. Hang squat clean skillwork – 10 min B. Back Squat, 10.8.6.4; rest 90 – 120 sec + 10 min 10 step OH Plate lunge 10 sec L – sit hold from bars (accumulate 10 sec) Whether you are in a class of 20 athletes or a class by yourself, it is always You vs….

Sunday Funday

Dynamic 3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of workout prep Powell raise wall squats wall angels double under practice Then A. Thruster, 3 x 5; rest 2 min (from rack) B. Weighted pull up 1 – 2 EMOM x 10 + 1K row TT…

Hope…

3 minutes of z1 effort + 3-5 minutes of mobility work + 3-5 minutes of workout prep 100m Run Waiters walk to suit lunges Double under Practice A. Skill work Power snatch- 10 Minutes Then “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups…

Teamwork!!

Dynamic 3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of workout prep Back extensions KB swings Plank walk out Double under practice Then A. HPC Skillwork – 10 min B1. RDL @3010, 4 x 4 – 6; rest 60 sec B2. CG Bench press @3010, 4…

Dynamic 3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of workout prep 50 meter run wall squats slow push up TGU x 1 per side Then A. Kipping skillwork – K2E/T2B/Pull ups + 20 min amrap 200 meter run 4 pull ups 8 squat thrusts 12…

***Sparkle***

Dynamic 3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of workout prep Good mornings handstand kick ups Wall angels x-band walk Then A. 3 Position Power Snatch Skill work – 10 min B. DL, 3 x 5; rest 2 min + 10 min amrap 10 push…

9AM Class only!! 4th of July

Dynamic 3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine + 4-6 minutes of workout prep goblet squats waiters walk to suitcase lunge step r/l arm db ext. rot. double under practice Then A. Front Squat @4010; 4 x 3; rest 2 min B. 5 min strict pull up ladder,…