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Beyond | Workout 1

5-Week Beyond Program • 37m

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  • Beyond | Workout 2

    Workout #2 | Time Under Tension

    Part 1]
    Complete 4 sets. Rest 60 seconds after every set
    Hold front rack position. Every 20 sec for 2 minutes [6 sets] complete the following:
    1 DKB Barn Door
    1 DKB Shoulder to overhead 

    Part 2]
    Complete 4 sets
    30 sec: KB Goblet Pause Squats [3 sec]
    20 sec: Air S...

  • Beyond | Workout 3

    Workout #3 | Technical Work [KB Flow]

    Part 1]
    “Swing” Snatch Breakdown 15 min explanation + drills
    Hinged position [hands on knees/resting position]
    3 pieces 
    Hike
    High pull 
    Punch
    Lowering Phase
    Flip over hand, goose neck, close to body

    Part 2] KB Flow
    Learn
    Loaded Beast 
    Single Arm Clean
    Cur...

  • Beyond | Workout 4

    Workout #4 | Heavy Day

    Part 1]
    10 min EMOM [alternate sides every minute] *at 6 min mark double reps*
    1 HAF S/A Vert Clean
    2 Unilateral Squat [cradle if needed]
    3 HAF Swing

    Part 2]
    Complete 3 sets:
    5 Staggered Stance KB RDL + 5 Staggered Stance B/O KB Row
    Rest 30 sec

    Part 3]
    Every 90 sec for 9...

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