Tuesday -September 24, 2019
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Tuesday September 24th, 2019

Burgener Warm up for Snatch

Squat Snatch Practice

Metcon: 15min AMRAP

50 Double Unders

12 Power Snatch 95/65

10 HSPU

Mukul Kanabar
Friday - September 20, 2019
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Warm Up:

2 Sets

10 Shoulder Dislocate

10 Good Mornings

25 Sit-ups

1min Pancake Stretch

10 DB Snatch 35/20

Strength: 6x3 Back Squat

@50% 60% 70% 75% 80% 85%

Rest 2min btw ea set

Metcon: Chipper Partner workout

60 Deadlift

60 Hang Power Clean

60 Front Squat

60 Shoulder to Overhead

RX 135/95

INT/45+ 115/75

LET'S Rep our India colors tomorrow; so come with red, green or white tee.

Mukul Kanabar
Thursday - September 19, 2019
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Active Recovery Thursday September 19th, 2019

Sally with Plank in a special way Fam!!!

Metcon: Team of 3 Workout

Row 3K (switch every 250m)

150 Burpees to Rig (switch every 5reps)

Run 3000M (Switch every 200m)

Let's have some fun!!!!

Mukul Kanabar
Wednesday - September 17, 2019
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Warm Up:

2 Sets

10 Arm Circles

1min Pancake Stretch

20 Lateral Step-ups (10L/10R)

10 Cossack Squat

10 Ring Rows

5 Thrusters

Metcon: 2 Heats 15min

Workout 1

21-15-9

Thurster 95/65

C2B Pull-ups

Box Jump Overs 24/20

INT/45+ 75/55

Pull-ups

Workout 2 Max Wall Ball Shots in remaining time 20/14 10 feet 9 Feet

There will be two scores. Wokrout 1 is for time and workout two is AMRAP of WB Shots.

Workout 3 Pass out and chisme for an hour!!!!

Mukul Kanabar
Tuesday - September 17, 2019
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Warm Up:

2 Sets

10 Leg Swings ea leg

10 Toe Touch

30sec Hollow Body Hold

15 GTO with Plate 45/25

20sec Calf Stretch ea Leg

100m Run

Strength: Power Clean and Jerk

Perform 2 reps every min on the min for 10min

Notes:

- Perform all sets at 70-80% of 1RM

- Focus on technique and speed over weight, especially if relatively new to lift

- Only add weight across sets if technique & speed are SOLID. If not, just stay at the same weight across all sets.

- These are not meant to be touch and go reps. Drop and reset.

Metcon:5 sets

300m Run

10 Burpees

Max Clean and Jerk in remaining time

Rest 2min btw ea set

RX 135/95

INT/45+ 115/75

Score= Total Clean and Jerk completed

Mukul Kanabar
Monday - September 16, 2019
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Warm Up:

2 Sets

10 Neck Circles

10 Shoulder Dislocate

30sec Side plank ea side

1min Shoulder Stretch with medball

15 OH Reach Walking Lunges

100m Run

Strength: Overhead Squats

3-3-3-3-3 Rest 2min btw ea set

Metcon: For time

90-75-60-45-30 Double Unders

25-20-15-10-5 Overhead Squats

RX 95/65

INT/45+ 75/55

Mukul Kanabar
Friday - September 13, 2019
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Warm Up:

2 Sets

10 Toe Touch

10 Cossack Squat

30sec Twisted Cross ea side

1min Plank

10 DB Squats 35/20

Strength: Back Squat 5x6

@40% 50% 60% 70% 75%

Rest 2min btw ea set

Metcon: For Time

18-15-12-9

Front Squat 135/95

T2B

BOTB

INT/45+ 115/75

Mukul Kanabar
Wednesday - September 11, 2019
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Warm Up:

2 Sets

10 Shoulder Disclocate

10 Single Touch

1min Pancake Stretch

10 GTO with plate

1min Squat Therapy

100m Jog

Skill: Double Unders

Metcon: Annie with Air Squats

50-40-30-20-10

Dubs

Sit-ups

Air Squats

Repeat 2X

Mukul Kanabar
Monday - September 9, 2019
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Warm Up:

2 Sets

10 Leg Swings ea Leg

10 Cossack Squat

1min Plank on forearms

10 Shoulder Disclocate

15 KBS 53/35

200m Run

Strength: Every 2min for 8sets

Complete 2 Squat Cleans

- Focus on technique and speed over weight, especially if relatively new to lift

- Only add weight across sets if technique & speed are SOLID. If not, just stay at the same weight across all sets.

- These are not meant to be touch and go reps. Drop and reset.

Metcon: For Time

30 Squat Cleans

30 Burpee to the Rig

30 Squat Cleans

Mukul Kanabar
Friday - September 6,2019

Coaches Warm Up

10min Preparation for Workout

Partner Chipper Wokrout:

50 Deadlifts 225/155

50 Box Jump Overs 30/24

50 Power Cleans 135/95

50 Front Squats (same as power clean)

400m Run

30 Deadlifts

30 Box Jump Overs

30 Power Cleans

30 Front Squats

400m Run

RULES:

** One partner works at s time

** All reps are split

** On the last run first partner through the door that will be the time!!!

Coach Ricky and Assistant Coach Johann time was 19:00

Mukul Kanabar
Thursday - September 5, 2019
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Warm Up:

2 Rounds

10 Toe Touch

10 Arm Swings

30 sec Twisted Cross ea side

1min Plank on Palms

10 Ring Rows

20 Walking Lunges

Strength: 5x10 Back Rack Lunges @50% of 1RM Back Squat

Rest 2min btw ea set

Metcon: 4 Rounds (18min)

1min Cal Row

30sec Rest

1min OHS 95/65

30sec Rest

1min HSPU

30 sec Rest

Score = Total Reps

Mukul Kanabar
Wednesday - September 4, 2019
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Warm Up:

2 Sets

10 Shoulder Dislocates

1min Quad Stretch on abmat

1min Pancake Stretch

30 sec Hollow body Hold

10 Lateral Step-ups (10/10)

10 GTO with Plate 45/25

Partner Core Workout:

Complete 100 Leg Raises each. Switch however you want

Metcon: 2 Heats

10min AMRAP

4 Burpees (Coach Lu way not Rich froning way)

6 T2B

8 Hang Power Clean 95/65

Have fun with this one, you guys deserve it, especially after today's workout.

Mukul Kanabar
Tuesday - September 3, 2019
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Warm Up:

2 Sets

10 Leg Swings ea Leg

10 Single Leg Toe Touch

10 Cossack Squat

1min Plankon Forearms

7 Push Press 45/35

25 Air Squats

Strength: 5x5 Front Squat

@40% 50% 60% 70% 75%

Rest 2min btw ea set

Metcon:

For Time100 Thrusters

200 meter Run to start, then again every 2 minutes

The workout begins with a 200 meter run. Then perform thrusters until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform thrusters in the remaining time until the next 2 minute mark is reached until 100 thrusters are completed.

Mukul Kanabar