Monthly Archives: January 2020

1/21/20 Power Hour

Power Hour 1/21/20 Warm up: 12 Alt DB Snatch 12 DB Facing Burpees 8 Strict Pull-up A) 8:00 EMOM 3 Power Clean @ 70-75% * Drop and reset each rep. * Use DBs for non-barbell option. B) 6 Rounds For Time: 100 m Run with Med Ball (20/14/10) 8 Devil’s...

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1/20/20 Power Hour

Power Hour 1/20/20 Warm up: 3:00 Banded Glute Activation :90 Pigeon (each side) Then 2 Steady Rounds: 20 Wall Balls (20/14/10) 400 m Row A) 1 Rep Max Back Squat: Find your 1 Rep Max Back Squat. Build slowly. B) AMRAP 16 Minutes: 10 Power Snatch...

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1/18/20 Power Hour

Power Hour 1/18/20 Warm up: 3 Steady Rounds: 8 Russian KB Swings 10 Med Ball Cleans 8 Push-up Down-dog 10 V-ups A) 5 Sets: 2 Tempo Back Squat (:07 eccentric, :03 pause at bottom, fast up) B) 12:00 AMRAP: 3 American KB Swing 3 Box Jump Overs 3...

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