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′)

8 burpees

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.

Log your results online by clicking here.

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. 

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