2021-22 Merchandise
Russian Squat Program Generator
Thursday pm -
"Let's Go" - 15 min. AMRAP with a partner. One partner completes a round and tags off.
(155, 135, 115, 95, 75 for all bar movements)
5 toes to bar
4 chest to bar pull ups
3 hang power cleans
2 front squat
1 push press/push jerk
Then:
"Annie Are You Okay?" - 21-15-9
Row (cal)
Thrusters (65/55/45/35)
Med. Ball Cleans (20/14)
Sumo Deadlift High Pull (65/55/45/35)
Wall Balls (20/14)
Hand Release Push Ups
Thursday pm - Shoulders, Arms, Back
Alternating shoulder press
In/Out bicep curls
2 arm tricep kickbacks
Deep swimmers presses
Full sup. concentration curls
Chair dips / Ring dips
Upright rows
Static arm curls
Flip grip twist tricep kickbacks
Seated shoulder fly's
Crouching cohen curls
Lying down tricep extension
Straight arm shoulder fly's
Congdon curls
Side tri rise
Wide front pull ups
Lawnmowers
21's
Chin ups
Elbow out lawnmowers
Corkscrew curls
Strength
Power Snatch (6 Every min (10mins))
Choose and weight you can touch and go comfortably with.
Metcon
Every min (10 mins)
200/175m Ski