31 October 2016

10/31/2016-Warmup400M row3 slow rounds10 Russian swings 53/3515 air squats-Mobility1 min couch1 min lats-Strength15 mins to find a 5RM back squat-ConditioningFor time10 CTB Pullups30 goblet squats 53/3510 CTB Pullups30 power cleans 135/9510 CTB Pullups30 goblet squats...

28 October 2016

10/28/2016-Warmup400M row2 slow rounds10 OHS10 muscle snatches10 power snatch balance10 high hang squat snatch*1 round with PVC, 1 round with empty bar-Mobility1 min twisted cross1 min pigeon-Strength15 mins to find1RM snatch-Conditioning"open 13.2"10 Min...

27 October 2016

10/27/2016-Warmup3 slow rounds60' high knees60' butt kicks60' toe touches20 wind mills-Mobility2-3 mins foam roll1 min lizard1 min pigeon1 min benched shoulders1 min lats-ConditioningEMOM x 153 RoundsMin 1: 30 secs bottom of push-up holdMin 2: 30 secs...

26 October 2016

10/26/2016-Warmup400M jog3 slow rounds10 kips10 plate ground to OH 25/10-Mobility1 min pigeon1 min banded shoulders-Test500M row for time-Conditioning"Helen"3 rounds400M run21 KBS 53/3512 Pullups

25 October 2016

10/25/2016-Warmup400M row3 slow rounds10 empty bar strict press10 empty bar good mornings-Mobility1 min benched shoulders1 min hamstrings-Strength12 mins to find 1RM push press-Conditioning5 rounds3 strict HSPU6 box jumps 30"/24"9 ring dips12 front plate...