10/31/2022 Monday’s Workout
by Ana Liston
WARMUP
2 ROUNDS
10 Up-Downs
6 PVC Snatch Grip Deadlift
6 PVC High Pulls
6 PVC Pass Thrus + Air Squat
Intoโฆ
1-2 ROUNDS (Time Permitting)
6 Burpees Over Bar
6 Barbell Snatch Grip Deadlift
6 Barbell High Pulls
6 Barbell Hang Muscle or Power Snatch
STRENGTH
Snatch for load:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
Week 9 of 9*
*NOTE: Extra credit…wear a costume, post your video, and tag @birdtownstrength & @nc.fit
WORKOUT
“WITCH PLEASE”
13 ROUNDS FOR TIME
2 Hang Snatch (135/95)
4 Burpees Over Bar
6 Pull-Ups
(Score is Time)
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10/13/2024 Sunday’s Workout
WARMUP 2 ROUNDS200m Run8 Push-Up to Pike10 Ring Rows10 Up-Downs10 Bird Dogs Intoโฆ 2 ROUNDS6 Shuttle Runs8 Push-Ups OR 8 Box/Bench Dips10 DB Bent Over Row10 Up-Down + Mountain Climbers10… Continue reading
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