Weekly program

Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier. One of the issues we see in the snatch is a “lazy” finish. So instead of pulling under the bar, the athlete...

Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier. One of the issues we see in the snatch is a “lazy” finish. So instead of pulling under the bar, the athlete...

MONDAY Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier. Our metcon also progresses through the same format as last time. But this week the rest periods are reduced from 30 to 25...

MONDAY The new week is going to start with some weightlifting in the form of the snatch. Monday’s metcon is 30 second intervals of: Box jumps Overhead squats Push Press Calorie Row TUESDAY Upper body strength will be the focus on Tuesday in the form of dips and pull...

MONDAY It’s the final week of the back squat cycle. If you have progressed well over the past weeks in the squat, the program moves from ascending sets (ie increased weight each set) to straight sets (ie the same weight on each set). If you have...

MONDAY The back squat continues on Monday and we are adding 1 extra set from last week. The weight should increase from set to set. The built in progression is the extra set so if you can do the same weight as last week, plus...

MONDAYMonday’s general preparation work moves into a new phase this week as we go from fixed work to an AMRAP. Instead of doing 1 round every 4 minutes for 12 total minutes, you are going to do an AMRAP of 10 minutes. The movements stay...

MONDAYMonday’s program, which is focused on general preparation will continue through the next cycle. The movements stay the same as last week and the goal is simply to add 1-2 more reps that you did last time. Here are the movements and the overall plan: E4MOM12 6-12 pistols 8-12...

MONDAY Monday is going to be a less intense introduction to the week through some high rep movements with short rest periods.This is going to be combined into separate EMOMs of 12 minutes as follows: 6-12 pistols 8-12 floor presses 8-12 ring rows Rest 4 minutes E4MOM12: 6-12 rear foot elevated split...