Day 2 Tuesday 230228 A. 3 sets not for time 12:00 running clock 4 alt TGU Single arm bottoms up kettlebell carry, switch arms at the turn around @ 12:00 clock resets and B starts 18:00 running clock, athletes managing their own rest B. 5 rounds 16 alt db power snatch 50/35 48 du/ […]
Day 1 Monday 230227 A. 1 set every 1:30 x 3 3 push press from the rack, build each set No rest into B B. 1 set every 1:30 x 3 3 back squats, continue to build from push press weight Rest to 12:00 then Cs Athletes can start where they’d like, keep it
Day 7 Sunday 230226 Athlete Recovery Yoga 9:30- 10:45am Free for members $10 for guests, email Coach McShawn to reserve a spot
Day 5 Friday 230224 A. 30:00 running clock BUY IN: 2k row ski -or- 4k bike -or- 1 mile run :60 FLR every 500m – 1000m – 400m THEN 100 double unders /200 singles 80 alt single arm Russian KBS 24/16 60 ab-mat sit-ups 40 hrpu 20 (10/10) single arm KB thrusters 24/16 *return
Day 4 Thursday 230223 Open 23.2 announcement 5:30 Olympic Lifting A. Aerobic Intervals 3:00 apparatus 1 3:00 apparatus 2 3:00 apparatus 3 3:00 rest 2:00 apparatus 1 2:00 apparatus 2 2:00 apparatus 3 2:00 rest 1:00 apparatus 1 1:00 apparatus 2 1:00 apparatus 3
Day 3 Wednesday 230222 A. 1 set every 5:00 x 5 5 same arm single arm devil's press nte 75/50 OH DB carry down Farmer’s carry back 5 hops over DB Repeat other arm *build DB each round
Day 2 Tuesday 230221 A. Skillwork EMOM 12:00 Ring skills (mu/toes 2 ring/ false grip hang/ ring support/ ring dips…) Single leg squat work (pistols/ high single leg step ups) Handstand skill work (holds/push-ups/walking) Rest 3:00 then B B. AMRAP 10:00 Heavy sled push & pull No rest into C C. AMRAP 5:00 Apparatus
Day 1 Monday 230220 A. 1 set every 2:00 x 5 1 deadlift + 1 hang squat clean + 2 front squat + 7 pull-ups Rest 3:00 B. For time 18:00 cap 21-15-9 Sh2oh 95/65 BJSD 24/20 Deadlift 95/65 *1-3 wall climbs every 3:00 starting at 0:00 until triplet is complete
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3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
