Saturday, February 29, 2020

Leap Year!

Hope you are all enjoying this extra day this year and you put it to good use!

We have something great in store for you as always!

Athletics - 10/11

Strength

Squatting Practice

10 minutes to practice

3 sets of 5 OHS

3 sets of 5 Handstand Pushups

Conditioning

‘WheelBarrows'

15 minute Ascending Ladder

3,6,9,12…

OHS/Front Squats (95/65lbs) (75/55lbs) (55/35lbs)

Burpees

Handstand Pushups/Box Pushups/Double DB Push Press

After taking a bit of time to get some reps in for practice we will kick off this ladder workout. Share a bar and space on the wall with a partner and get to work. Take your time over the first few rounds setting a pace and then from there get moving consistently through these 3 movements.

782 Comp Class - 11 + 12 (CF782)

Olympic Lifting

3 minute EMOM

Power Clean + Front Squat + Push Press

Work a bit of weight building up here with these 3 movements.

Lifting Complex - E2MOM x 4 Rounds

Power Clean + Hang Clean + S2OH

Olympic Lifting & Gymnastics

‘Grip & Rip’

5-10-15-20-25

T2B

10-8-6-4-2

Clean & Jerk

135/95

185/125

225/155

275/185

315/205

75 DU’s between every set of T2B and Clean & Jerks

5 T2B

75 DU’s

10 Clean & Jerks

10/75/8

15/75/6

20/75/4

25/75/2

Clean & Jerk can be any style

- Team 782