01/16/2023 Monday’s Workout
by Ana Liston
WARMUP
AMRAP x 4 MINUTES
1-2-3-and so onโฆ
Up-Downs
Air Squats
Push-Ups
Intoโฆ
1-2 ROUNDS (Time Permitting)
8 PVC Snatch Grip Deadlifts
7 PVC Pass Thrus
6 Alt. PVC Around the Worlds
5 PVC Scarecrow Snatches
STRENGTH
5 SETS*
1 Snatch Pull
+
1 Snatch High Pull
+
1 Muscle Snatch
*Start Light and build to Moderate.
-Rest As Needed b/t Sets-
Week 3 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
10 ROUNDS FOR TIME
200/150m Row
3 Power Snatch (135/95)
5 Burpees Over Bar
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Olympic Wall Squat
1:00/1:00 Twists Cross Stretch (R/L)
1:00 Corpse Pose
(No Measure)
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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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