I’m Gonna Be Gone Most… If Not All Next Week…
1st… Thank You To Our Amazing Coaches Who Are Taking Charge Of RainCross During My Leave…
Thank You Chad… Heidi… Rick… & B-Ri…
I’ve Always Prided Myself On My Coaching & My Programming…
Every Coach Is Different… Every Coach Program’s Different…
I Have Months Ahead Of Time Of Programming “Programmed” For All Of You…
I Rarely Shift Away From Because… Well.. You Ladies & Gents Prove That It Works!!!
So Just Because I’m Gone… Don’t Think I Programmed Some Half Ass WODs For You…
Nope… These Are Gonna Be Tough…
And I Have Full Confidence In All The Coaches That The Can Help “Tailor” Each WOD… Each Movement… To Everyone’s Capabilities… Safely & Correctly…
So… Here’s Next Week… No Lies/Secrets… Except For Friday… And Saturday… LOL…
Monday…
Strength…
Every Min On the Min:
OverHead Squats
3×5 @ 60%
2×5 @ 65%
1×5 @ 70%
3×3 @ 75%
1×3 @ 80%
MetCon…
***Hang Snatches… Rx’d: M-95lbs/F-65lbs…***
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For Time:
15 Hang Snatches
400 Meter Run
12 Hang Snatches
400 Meter Run
9 Hang Snatches
400 Meter Run
6 Hang Snatches
400 Meter Run
3 Hang Snatches… TIME!!!
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Tuesday…
Strength…
Every Min On the Min:
Front Squats
3×5 @ 60%
2×5 @ 65%
1×5 @ 70%
3×3 @ 75%
1×3 @ 80%
MetCon…
***Hang Cleans… Rx’d: M-135lbs/F-95lbs…***
***HandStand Push Ups… Rx’d: M&F… MOD: Coaches Choice…***
For Time:
15 Hang Cleans
15 HandStand Push Ups
12 Hang Cleans
12 HandStand Push Ups
9 Hang Cleans
9 HandStand Push Ups
6 Hang Cleans
6 HandStand Push Ups
3 Hang Cleans
3 HandStand Push Ups… TIME!!!
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Wednesday…
RainCross Olympic WeightLifting…
It’s Gonna Sound Funky… But I Know What I’m Doing!!!
Focus & Commit To Each Lift!!!
A…
Every 60 Secs x 5 Sets…
5 Front Rack Sotts Press
B…
Every 60 Secs x 5 Sets…
5 Behind The Neck Sotts Press
C…
Every 60 Secs… Based Off Your 1 Rep Max Snatch…
5 Hang Snatches @ 50%
5 Hang Snatches @ 60%
3 Hang Snatches @ 70%
1 Hang Snatch @ 80%
1 Hang Snatch @ 90%
3 Attempts @ A 1 Rep Max Hang Snatch
D….
Every 60 Secs… Based Off Your 1 Rep Max Clean…
5 Hang Cleans @ 60%
3 Hang Cleans @ 70%
1 Hang Clean @ 80%
1 Hang Clean @ 90%
3 Attempts @ A 1 Rep Max Hang Clean
E…
Broken Up Anyway You Want…
75 Push Ups & 75 Hollow Rocks
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Tactical Thursday…
Strength… Rest Day!!!
MetCon…
For a Total of 4 Rounds: With A Vest…
500 Meter Row
400 Meter Run
***You Pick Whether You Row Or Run 1st…***
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Friday…
Strength… Rest Day!!!
MetCon… ?!?!
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8:45AM: Saturday Sweat Sesh…
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And There You Have It…That’s The Week…
I Have Friday’s WOD Programmed Already… Just Wanna Keep You Ladies & Gents In Suspense…
DON’T FORGET!!!
Heidi & Jacob Are Hosting The End Of The Triple Threat ThrowDown BBQ/Pool Party Sunday!!!
From Heidi & Jacob…
We worked hard for 6 weeks, so now it’s time to show it off and celebrate! Join us for a pool party/BBQ. We’ll heat up the pool and grill some burgers (I’ll grab a few veggie patties too).Bring your family, bathing suits, a side/snack to share, and any drinks you might want…
Have Fun Everyone… Let Loose… Show Off That New Sexy Body… In The Cold Weather!!! LOL… At Least They Have A Heated Pool!!!
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ALRIGHT… HERE WE GO!!!
Active Rest Day… Get Out & Do Something!!!
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3…2…1…GO!!!
Mando
5.15.2021 WOD…
RainCrossStrengthandConditioning 