141221 Sunday – “Trojan Horse”
We had an awesome turn out for the Holiday Throwdown. Thank you for everyone who came out.
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: Power Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort”, adjusting weight each set)
Superset: Single arm ring row.
5 sets of 3 – 5 reps.
Metabolic Conditioning Workout: “Trojan Horse” – As many rounds as possible in 7 minutes.
10 wall ball (Performance: 20lbs/10′, Athletic*: 14lbs/9′, Health: 10lbs/8′)
6 hang power snatch (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kettlebell swing)
*Women’s Performance or “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds.
Compare To: New Workout!
Optional Cash Out: 800m run w/ partner and medball
If you find yourself doing more than one or two cash outs a week its time to talk to a coach. They can help you choose the right weights and scale movements so you can hit the proper intensity, making these cash out unnecessary post workout.