Category: Blog

1-1-1-1-1-1-1 Push-press Then 5 rounds: 3 Weighted Pull-ups 10 Ring Dips

Hatch Squat Then 3 sets of: 10 Bench Press 10 Back Extensions

5-5-3-3-3-1-1-1-1 Shoulder Press Then 3 rounds of: 10 Ring Rows 15 GHDs

Hatch Squat Then 3 sets of: KB Upright Rows

5 rounds of: 10 KB Swing 20 KB Lunge (10 each leg) 10 KB Row (Right) 10 KB Row (Left)

For time: 100 Burpee Pull-ups 20 minute time cap

5 rounds for time: 3 Snatch (135lb/95lb) 10 HSPUs 10 Knees to Elbows

We are starting a Hatch Squat Sequence.  To know what your weights should be, download this file (thanks to www.HatchSquat.com) and input your 1RM back and front squat. Hatch Back Squat 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Front Squat 5 @ 60% 5 @ 70% 5 @ 70% 5…

30 secs of work for each exercise, 1 min rest between rounds 4 rounds of: 1 Arm KB Swing (Right) 1 Arm KB Swing (Left) KB Deadlift KB Clean (Right) KB Clean (Left) Pushups

5-5-3-3-3-1-1-1-1 Deadlift Then 3 rounds not for time: 3 Weighted Pull-ups 10 Ring Rows 10 GHD Situps