25 June 2016

6/25/2016-Warmup21-15-9Plate ground to OH 25/10200M jog after each set-Mobility1 min chest1 min calves/ankles-Conditioning"Partner Cindy"20 min AMRAP5 pullups10 pushups15 air squats*each partner alternates after complete rounds

24 June 2016

6/24/2016-Warmup400M row3 slow rounds15 pvc pass throughs5 thrusters (empty bar, 75/45, 95/65)Add weight each round.-Mobility1 min Lats1 min lizard-Conditioning"Open 16.3"7 min AMRAP10 power snatches 75M/45F 45/353 bar muscle ups or 5 jumping CTB...

23 June 2016

6/23/2016-Warmup3 slow rounds60' high knees60' butt kicks60' toe touches20 wind mills-Mobility2-3 min foam roll1 min hamstrings1 min quads1 min chest1 min banded shoulders-Conditioning5 rounds not for time10 R arm DB bench 55/3510 L arm db bench10 R arm...

22 June 2016

6/22/2016-Warmup400M run3 slow rounds10 goblet squats 53/3510 box jumps 24"/20"-Mobility1 min lats1 min hamstrings-StrengthTake 15 mins to find heaviest complex of:1 clean deadlift + 1 hang squat clean + 1 Front squat-ConditioningFor time10 front squats...

21 June 2016

6/21/2016-Warmup400M row3 slow rounds10 front plate raises 5's/2.5's10 lateral plate raises10 band pull aparts-Mobility1 min banded shoulders1 min pigeon-StrengthEomom X103 Strict OH press @80%-Conditioning15 min ladder2 push jerks 135/95 115/75 95/652 lat....