30 September 2016

9/30/2016-Warmup400M jog3 slow rounds10 goblet squats 53/3510 Russian KBS-Mobility1 min lats1 min pigeon-Conditioning"Sydney's Birthday Workout"For time:19 hang power cleans 115/7519 box jumps19 SDHP 115/7519 BURPEES19 SDHP19 box jumps19 hang power...

29 September 2016

9/29/2016-Warmup3 slow rounds60' high knees60' butt kicks60' toe touches20 windmills-Mobility2-3 min foam roll1 min couch1 min hamstrings1 min lats1 min chest-Conditioning4 rounds400M runAccumulate 1 min of plankRest 1 min

28 September 2016

9/28/2016-Warmup400M jog20 banded pull a parts3 slow rounds10 PVC pass throughs10 PVC high hang power snatches10 PVC OHS10 empty barbell full snatches-Mobility1 min banded shoulders1 min lizard-StrengthEOMOM X103 snatches @75%-Conditioning3 rounds10 OHS 95/6515...

27 September 2016

9/27/2016-Warmup400M row3 slow rounds10 good mornings 75/4510 push press 75/45-Mobility1 min benched shoulders1 min calves-StrengthEMOM X54 push press @62.5%-Conditioning15 min AMRAP3 deadlifts 275/185 225/155 185/1256 box jumps 24"/20"9 toes to bar12 double...

26 September 2016

9/26/2016-Warmup400M jog3 slow rounds5 strict Pullups10 goblet squats 53/35-Mobility1 min quads1 min lats-StrengthEOMOM X102 squat cleans + 3 Front squats @55% of front squat max-ConditioningFor time21-18-15-12-9-6-3Medball squat cleans 20/14100M sprint with medball...