For time-3RFT7 Hang Snatches7 Power Snatches7 Full Squat Snatches165/110 (That’s heavy!)And 7 RFT3 OH Squats (about 75% of 1RM)9 Strict Pull-ups12 Box JumpsMake sure you know how to snatch and do it light while you’re learning!
Tag Archives: pioche gym
4-25-2023 Workout
Always go the extra mile.
5-23-2022 “DO IT”
COMPETE Part 1: “DT” Complex [ALL TRACKS]5 Rounds on the 3:00:3 Deadlifts2 Hang Power Cleans1 Push Jerk *Score = Heaviest Load Part 2: “Do iT” [TRAIN & COMPETE]For Time:60 Deadlifts (155/105)45 Hang Power Cleans (155/105)30 Push Jerks (155/105) [Kilos = 70/48] *Score = Time it takes to complete the workout
10-22-2021
I Love this Bar TRAIN PART 1:1a) 2×3 Power Snatch1b) 2×3 Push Press *Score = Heaviest Load PART 2: AMRAP 7:Power Snatches (115/85) On the Minute:7 Toes to Bar Rest 6 Minutes AMRAP 7:Bar-Facing Burpees On the Minute:7 Push Press (115/85) [Kilos = 52/38] *Score = Athletes will log Reps of Power Snatches and RepsContinue reading “10-22-2021”
10-21-2021
5k Karen Okay, so there isn’t quite a decent way to do wall balls in the gym yet….. But wall balls are identical to thrusters so here is the modified version: TRAIN 5 Rounds:1k Run30 Very Light Thrusters (Barbell only 45/35) [Kilos = 9/6] *Score = Time it takes to complete the workout Time Cap:Continue reading “10-21-2021”
10-20-2021
On Repeat TRAIN On the 2:30 x 10 Rounds:10 Hang Power Cleans (135/95)30 Double Unders500 Meter Bike [Kilos = 61/43] *Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
8-22-2021
A chipper for today’s workout: 30 Seconds Battle Ropes 25 KB Swings 30 Seconds Battle Ropes 25 Front Squats 95/65 30 Seconds Battle Ropes 25 Box Jumps 30 Seconds Battle Ropes 25 Ring Dips 30 Seconds Battle Ropes 25 Abmat Situps This is gonna hurt!
8-20-2021
Today’s WOD: 4 Rounds- Run 200 Meters 11 Thrusters 95/65 Run 200 11 Push Press 95/65 Run 200 11 Bench Press 95/65 This is such a great workout! Daily Abs: 3 Rounds of 12 Reps Each: Russian Twist per side V-Ups Heel Touches per side Hypers
7-28-2021
For time-3RFT7 Hang Snatches7 Power Snatches7 Full Squat Snatches165/110 (That’s heavy!)And 7 RFT3 OH Squats (about 75% of 1RM)9 Strict Pull-ups12 Box JumpsMake sure you know how to snatch and do it light while you’re learning!
7-26-2021 Workout
Always go the extra mile.