Friday – 6/21/2019
The Workout for Friday is: WARM-UP (Primer) 3 Minute Machine *Building intensity (Mobility) -10 Cobra Push-Ups -10 Scap Push-Ups -5/5 Scap Pull-Ups/Bar Kips 30 sec Couch Stretch /side (Specific) -6 Barbell Back Squats -6 Back Rack Lunges -6 Pull-Ups (2 Muscle-Ups) STRENGTH/METCON With a Running clock….. From 0:00 to 15:00 Back Squat: Work up to […]
Thursday – 6/20/2019
The Workout for Thursday is: WARM-UP (Primer) -400m Jog -15/12 Cal Row -15/12 Cal Bike -30 Jumping Bar Taps (Mobility) Ankle/Calf Opener (Specific) Review Sweat Workout and Efficiency SWEAT DAY For Time (35 minute cap) -1000m Row -100 Double-Unders -1 Mile Run -1 Mile Bike -500m Row -50 Double-Unders -.5 Mile Run -.5 Mile Assault […]
Wednesday – 6/19/2019
The Workout for Wednesday is: WARM-UP (Primer) EMOM x 5 -10/7 Cal Machine -3 to 5 Burpees (Mobility) 3 Rounds -3 Broad Jumps -Worlds Greatest Stretch x Side (Specific) With empty barbell -5 Good Mornings -5 Back Squats -5 BTN Push Press -5 Back Racked Thrusters -5 Push Presses -5 Thrusters METCON Every 3 minutes […]
Tuesday – 6/18/2019
The Workout for Tuesday is: WARM-UP (Primer) -88′ Shuttle Run / 44′ Walking Lunge -88′ Shuttle Run / 44′ Straight Leg Bear Crawl -88′ Shuttle Run / 44′ Crab Walk -88′ Shuttle Run / 44′ Inchworm (Mobility) Kang Squats x 10 Partner Hanging T-Spine Opener (Specific) Snatch Tech. APPLIED STRENGTH Snatch Day Take 5 minutes […]
Monday – 6/17/2019
The Workout for Monday is: WARM-UP (Primer) Every 15 sec for 3 minutes -3 Box Jumps (Mobility) 27 Squat Progression (Specific) 10 Empty Bar Front Squats @ 41×1 Work up to working weight for strength STRENGTH Front Squat 10 x 1 (across) Muscle Density Day! *The goal here is to pick ONE weight, something heavy, […]