Tuesday November 1st, 2016
WARM UP:
Shoulder MOB + Core 2 Extremity focus
2 Rounds
:30 Handstand Hold
3 Turkish Get-ups
STRENGTH:
Push Press
6x3 @65-70%
Every [...]
Friday October 28th, 2016
EMOM for 12 rounds
Barbell Complex
Deadlift-Hang Clean-R/L Lunge-Jerk-Back Squat-Rack Jerk
Same Weight
CONDITIONING
4 Rounds
500m Row
Rest [...]
Wednesday October 26th, 2016
Strength
Push Jerk Technique
METCON
3 RFT
12 Push press [135/95#]
6 box jumps [30/24”]
2 rope climbs [x6 Ring Rows]
COOL [...]
Tuesday October 25th, 2016
METCON
30-25-20-15
K2E
20-15-10-5
HR Push-ups
*100ft Bear Crawl at the end of each [...]
Monday October 24th, 2016
STRENGTH
Back Squat 5x3
Increase Wt.
Every 2min
METCON
*Part of Linchpin Mash*
1k Row
100 Medball Cleans [...]
Saturday October 22nd, 2016
30 min workout
In 3 person teams:
EMOM #1-- 9 mins, rotate between 3 stations every minute
Station A- row for meters
Station B- 15 x front rack in-place [...]
Friday October 21st, 2016
STRENGTH
OHS 5x3
Increase Wt.
Every 2min
METCON
12-9-6
OHS [135/95#]
20-15-10
C2B [...]
Wednesday October 19th, 2016
METCON
For Time:
60 Cal Row
40 Thrusters [95/65#]
60 Dubs
40 T2B
60 Box Jump Overs [24/20”]
40 Bike [...]
Tuesday October 18th, 2016
STRENGTH**NEW**
Sumo Deadlift
5x3
*Technique add as comfortable*
Every 2min
METCON
AMRAP in 14 min
12 SDHP 95/65#
2 Rope Climbs x6 Ring [...]
Monday October 17th, 2016
METCON
5 RFT
10 Power Cleans 115/75#
5 Muscle Ups x3 C2B
-Rings or [...]
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