Workouts

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4/19/2019 - STAK Session 1
Partner Workout

35 min to finish 

100 Calorie row
100 Single arm db push press 50/35
100 box jump over 24/20
80 Calorie row
80 Single arm push press
80 box jump over
40 Calorie row
40 Single arm push press
40 Box jump over

**Calories can be done on either rower or bike
4/19/2019 - WARM UP
AMRAP x 7 MINUTES

30 Single Unders
10 PVC Pass Throughs
10 Plate Ground to Overhead 
10 Plate Strict Press
10 OH Plate Lunges
4/19/2019 - WORKOUT 1
AMRAP x 10
2,4,6,8..
Jerk (135/95) PERFORMANCE|(95/65) FITNESS
5,10,15,20... Double Unders

ADD 2 REPS EVERY ROUND TO THE JERK AND 5 REPS TO THE DOUBLE UNDERS

SCALING

SPLIT JERK/JERK -- For your newer athletes have them stay at a light load for the Strength portion and perform 5 reps focusing on proper movement mechanics. If athletes cannot go overhead for any reason, you can have them work on a strength lift they haven’t done recently. Just make sure it doesn’t collide with the upcoming programming.

DOUBLE UNDERS -- Scale it to Single Unders. (Double the number)

4/19/2019 - STRENGTH 1
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Split Jerk

7 Push Presses (focus on aggressive hip drive)
7 Push Jerks (focus on proper landing position)
5 Dip and Hold with BB (focus on straight dip down and an upright torso) 
7 Split Jerks (focus on a strong hip drive and a solid landing position)

5-5-3-3-2-2-2


4/19/2019 - STAK Session 1 All Levels

MALE SCORES

FEMALE SCORES