Thursday – 5/2/2019
The Workout for Thursday is: WARM-UP (Primer) 5 Rounds Rowling (Mobility) Prisoner Stretch 🙂 (Specific) 2 Rounds -5 HR Push-Ups -2 Floor-to-Standing Rope Climbs STRENGTH Bench Press 5 x 10 All sets must be at 65% plus of your 1RM. If you haven’t used DB in awhile, feel free to use those to mix it […]
Wednesday – 5/1/2019
The Workout for Wednesday is: WARM-UP (Primer) EMOM x 6 Even – 12 Med Ball Front Squats Odd – :45 Machine (Mobility) :30 Wrist Mobility 1:00 Lizard (Specific) -5 Dive Bomber Push-Ups -5 Tempo Front Squats (3311) -20 Double-Unders STRENGTH Front Squat Every 2:30 for 5 Rounds -50 Double-Unders -2 Front Squats @ 70% METCON […]
Tuesday – 4/30/2019
The Workout for Tuesday is: WARM-UP (Primer) Alt. Tabata -Russian Swings -HS Hold (Mobility) Partner T-Spine Opener (Specific) Clean and Jerk Technique STRENGTH Power Clean 5 x 2 @ 70% METCON AMRAP x 15 -15/12 Cal Machine -5 Power Clean & Jerks (135/95) -15 Pull-Ups Round 2: 155/105 Round 3: 165/110 Round 4: 175/115 Round […]
Monday – 4/29/2019
**DELOAD WEEK** Lower percentages, less volume, less engine work, and less accessories. Be smart and get your body ready for the 2nd half of this lifting cycle!!! The Workout for Monday is: WARM-UP (Primer) 3 Minute Machine -50 sec Moderate -10 sec Hard (Activation/Mobility) 2 Rounds -10 Banded Y-Pulls -10 Banded OHS (Specific) Snatch Technique […]
Friday – 4/26/2019
The Workout for Friday is: WARM-UP (Primer) With a partner… :15 Bike Acceleration :15 Rest :15 Box Jumps :15 sec Rest (Mobility) PVC Pass Through x 10 PVC Lat Opener x :30 (Specific) Snatch & Push Press Tech. STRENGTH (Part A) 5 Sets – 3 Power Snatches as heavy as possible Immediately into; -3 Box […]