Thursday – 4/25/2019
The Workout for Thursday is: WARM-UP (Primer) With a KB… -10 Russian Swings -10 Goblet Squats -10 Burpee + Single Arm Swing (5 /side) -10 Single Arm Leads /side -10 American Swings (Mobility) 3-Way Banded Leg Stretch (Specific) -5 Scap Pull-Ups -5 Bar Kips -5 Pull-Ups Deadlift review and work up to weight PARTNER WORKOUT […]
Wednesday – 4/24/2019
The Workout for Wednesday is: WARM-UP (Primer) 2 Rounds -30 sec. Plate Ground-2-Overhead -30 sec Air Squats 2 Rounds -30 sec Front Plant -15 sec Side Plank -15 sec Side Plank (Mobility) WGS x 5 /side (Specific) With Barbell -5 Kang Squats -5 Jumping Back Squats -5 Back Squats STRENGTH Back Squat 5 reps @ […]
Tuesday – 4/23/2019
The Workout for Tuesday is: WARM-UP (Primer) Alternating Tabata -Machine of Choice -Russian KB Swings (Mobility) Wrist/Forearm Opener (Specific) Clean & Jerk Tech. SWEAT-CON On a 5 min. running clock… -15/12 Cal Bike (200m Run if needed) -15/12 Cal Row -15 Burpees -Max Clean and Jerks (135/95) *Rest 90 sec. *Repeat for 5 Rounds Round […]
Monday – 4/22/2019
The Workout for Monday is: WARM-UP (Primer) EMOM x 6 Even – 10 Med Ball Clean Odd – :30 Plank Hold (Mobility) Shin Box x 10 reps Squatting Shin Box x 10 reps (Specific) 3 Rounds -1 3 sec Pause Front Squat -1 1 1/4 Front Squat -1 Front Squat STRENGTH Front Squat -3 Reps […]
Saturday – 4/20/2019
The Workout for Saturday is: PARTNER WORKOUT For Time 5 Rounds -20 Power Cleans (115/75) -20 Wall Balls (20/14) (Rx+ 30/20) Immediately into; 5 Rounds -25 American KB Swings (70/55) -25 Handstand Push-Ups Immediately into; 5 Rounds -30 Jerks (11/75) 30 Toes-to-Bar Time CAP = 35 minutes *Rx+ is 135/95 but I’m not exactly sure […]