Tuesday

Warm up: DROMS Group Warm Up Hip Mobility: Squat with Band – https://youtu.be/tKQ8VpcDpkg (Each Leg) Hamstring Drive Down – https://youtu.be/NgLd2um7Juw (Each Leg) Hamstring Mash – https://youtu.be/K-wqmt0A7Bw (Each Leg) Shoulder Mobility: Bullet Proof Shoulders Barbell Warm Up: 3 Rounds of the following: 3x Hang Clean 3x Front Squat 3x Should Press 3x Push Press 3x Push[…]

Monday

Warm Up: DROMS 4 Rounds of the Following :15 Air Squats :15 Push Ups :15 Jumping Squats :15 Burpees Barbell Warm Up: 2 Rounds 3x Hang Snatch Pull 3x Hang Muscle Snatch 3x Hang Power Snatch 3x OHS 3x Hang Snatch 3x Snatch Strength: Hang Snatch (Squat) 5 x 1 **Warm Up to begin 5[…]

Friday

Warm up: DROMS 500m Row 4 rounds: 10 good mornings 10 walking lunges (total) 10 broad jumps Mobility: Hip Mobility Squat with Band – https://youtu.be/tKQ8VpcDpkg (Each Leg) Hamstring Drive Down – https://youtu.be/NgLd2um7Juw (Each Leg) Hamstring Mash – https://youtu.be/K-wqmt0A7Bw (Each Leg) Strength: Snatch Complex 1x Snatch + 1x Hang Snatch + 1x High Hang Snatch =[…]

Thursday

Warm Up: Group Warm Up DROMS Core: 4 rounds: 1 min Active plank 1 min rest •    choose a challenging weight https://m.youtube.com/watch?v=aqNT9MOSDUc Strength/Skills: Rest Day/Make Up – Make Up any Strength from this week Skill – What’s Your Goat? 10-15 Min Working on your Goat Metcon: 3 rounds: 15 Back Squat 135/95 15 handstand pushups