by abegayleisip | Nov 3, 2021 | Uncategorized
10.21Clean and Jerk (EMOM x 10)Athletes have 10 reps to build in weight on Squat Clean and Split Jerk. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light.Metcon (Time)Goofy...
by abegayleisip | Nov 3, 2021 | Uncategorized
10/20MetconWarm Up 2 Min Easy to Mod 30 Sec Harder 2 Min Easy 30 Sec Harder 2 Min Easy -1 Min Rest- 1 Min at Max Effort (Score Avg Watts) -2 Min Rest- Main Workout: 2 Sets 7 Min Fast 90 Sec Easy 6 Min Faster 90 Sec Easy 5 Min Fastest 5 Min...
by abegayleisip | Nov 3, 2021 | Uncategorized
10.20Back Squat (5 sets: 10 reps)*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading. Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each...
by abegayleisip | Nov 2, 2021 | Uncategorized
10.20Metcon (AMRAP – Rounds and Reps)The Krusty Krab 18:00 Amrap Rx 21/15 Calorie Row 50ft Double Dumbbell Walking Lunge (35’s/25’s) 20 Push-ups Rx+ 20/15 Calorie Assault Bike 50ft Double Dumbbell Walking Lunge (50’s/35’s) 20...
by abegayleisip | Nov 2, 2021 | Uncategorized
10.25Metcon2 Sets 5 Min at Easy Pace -No Rest- 1 Min at Fast Pace -90 Sec Rest- 4 Min at Easy/Mod. Pace -No Rest- 1 Min at Fast Pace -90 Sec Rest- 3 Min at Mod Pace -No Rest- 1 Min at Fast Pace *Rest 90 Sec after each set. 6x (10 Sec Sprint, 50 Sec...
by abegayleisip | Nov 2, 2021 | Uncategorized
10.19Strict Pull Ups (5 sets: 10 reps)Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no...
