Friday – 2/15/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds -30 sec Machine -10 Burpees -100′ Lateral Shuffle (Mobility) -World’s Greatest Stretch x 10 -PVC BTB Internal Rotations x 10 /side (Specific) 2 Sets -7 Band W Pull -7 Banded OHS STRENGTH Overhead Squats 3 x 5, across METCON For Time 12 – 9 – 6 […]
Thursday – 2/14/2019
The Workout for Thursday is: WARM-UP 3 Rounds -25′ World’s Greatest Stretch -25′ Death March -25′ Inchworm -5 to 10 Ring Rows 3 Rounds -5 Single Arm Ring Rows -5 Banded Y-Pulls 3 Rounds -3 Wide Push-Ups -3 Normal Push-Ups -3 Narrow Push-Ups 3 Rounds -5 Air Squats -5 KB Swings PARTNER WORKOUT “Cindy with […]
Wednesday – 2/13/2019
The Workout for Wednesday is: WARM-UP (Primer) 3 Rounds -10 Suitcase Deadlifts /side -10 Light Single Arm DB Clean & Jerk (5/arm) (Mobility) Prayer Stretch 3 x 30 sec holds (Specific) 2 Sets -7 KB Swings -7 Box Jumps GYMNASTICS EMOM x 8 -5 Toes-to-Bar -3 Bar Muscle-Ups *Stay smooth and use your hips in […]
Tuesday – 2/12/2019
The Workout for Tuesday is: WARM-UP (Primer) 4 x 20 sec ON / 10 sec OFF -Machine -Wall Balls (Mobility) Barbell Lat Smash x 60 sec /side PVC Lat Opener x 30 sec /side (Specific) Split Jerk Technique STRENGTH Split Jerk 5 x 2 *Hit a heavy double for the day METCON 6 Rounds 2 […]
Monday – 2/11/2019
The Workout for Monday is: WARM-UP (Primer) Machine Flux: 3 Minute Row -50 sec @ RPE 5/10 -10 sec @ RPE 8/10 -40 sec @ RPE 5/10 -20 sec @ RPE 8/10 -30 sec @ RPE 5/10 -30 sec @ RPE 8/10 (Mobility) PNF Banded Lat Stretch 5 x 5 /side (Specific) 2 Sets -7 […]