MONDAY 10/30/17

You’ll see some familiar workouts again this week. We are programming a few workouts that change slightly as we add a few reps or weight. This is part of a periodization principle call accumulation and intensification.

We will also begin practicing POSE Running drills as part of two warm ups per week. Read up on it as many of us could improve our distance running efficiency. Wouldn’t you agree?


A) 15’ AMRAP

Row 250m

6 Power Clean and jerk 155/105

10 Barbell Front Rack Reverse Lunges 155/105

B) 15’ AMRAP

1 Power Snatch start at 95/65 add 10/5 every round

Run 200m


SUNDAY 10/28/17