Wednesday – 5/8/2019
The Workout for Wednesday is: WARM-UP (Primer) Tabata -Mtn Climber -Hollow Hold -Jump Squats -Superman Hold (Mobility) 27 Squat Progression (Specific) 2 Rounds -5 Upright Rows -5 Tempo Front Squats (53×1) -5 1 1/4 Front Squats STRENGTH Front Squats 2 reps @ 70% 2 reps @ 75% 3 x 2 @ 80% METCON Every 3 […]
Tuesday – 5/7/2019
The Workout for Tuesday is: WARM-UP (Primer) -200m Run -10 Inchworms -5 Burpees -2 Floor-to-Standing Rope Climbs (Mobility) -Door Frame Pec Stretch x 30 sec -S-Wave Rotations x 10 -O-Wave Rotations x 10 -T-Spine Rotations x 10 (Specific) Snatch Technique STRENGTH Power Snatch You will have 15 minutes to get as high as possible…. Starting […]
Monday – 5/6/2019010
The Workout for Monday is: WARM-UP (Primer) 1 Time Through “Junkyard Dog” (Mobility) Squat Hold using Rig 2 x :30 (Specific) 10 Air Squats 10 Cossack Squats 10 Split Squats 10 Lunge Jumps 10 Jump Squats STRENGTH Back Squat -3 reps @ 70% -4 sets of 3 reps @ 75% METCON EMOM x 15 Minutes […]
Saturday – 5/4/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT For Time 10 Rounds of: – 15 Wall Balls (20/14) – 9 HSPU – 3 Power Cleans (225/155) Then; – 50 Cal Bike – 50 Pull-Ups – 100 Push-Ups – 150 Air Squats – 50 Cal Bike Then; – 400m Farmer Carry /w 1 (70/55) […]
Friday – 5/3/2019
The Workout for Friday is: WARM-UP (Primer) 20 Burpees AFAP (Mobility) :30 Laying Sleeper Stretch 10 Squatting Thoracic Rotations (Specific) -20 Walking Lunges -10 DB Deadlifts -10 Bar Kips STRENGTH Snatch Push Press + OHS 4 Sets of 3 + 1 @ 70% METCON AMRAP x 12 2 Rounds of: – 16 DB Lunges (50/35) […]