30 November 2016

11/30/2016-Warmup400M row3 slow rounds15 Russian kbs 53/3510 walking lunges-Mobility1 min couch1 min lizard-StrengthFind 1RM back squat-Conditioning3 rounds20 pull-ups20 box jumps 24"/20"-Cooldown200M walkRepeat stretches

29 November 2016

11/29/2016-Warmup400M jog3 slow rounds20 secs handstand hold20 secs pull-up hold20 secs squat hold-Mobility1 min benched shoulders1 min pigeon-StrengthEMOM X53 Push jerks @70%-ConditioningEMOM X 21MIN 1: 12/10 calorie rowMIN 2: 10 RING DIPSMIN 3: 30 double...

28 November 2016

11/28/2016-Warmup400M Row3 slow rounds5 strict pull-ups or 10 ring rows10 kbs 53/35-Mobility1 min lats1 min hamstrings-StrengthEMOM X10Even: 3 tng power cleans @ 85% of 3RMOdd: 6-8 toes to bar-Conditioning3 rounds15 hang power cleans 95/6515 lateral hopping...

23 November 2016

11/23/2016-Warmup400M row3 slow rounds5 strict pull-ups or 10 ring rows10 empty bar hang hang cleans-Mobility1 min lats1 min pigeon-StrengthEMOM X10Even: 3 tng power cleans @ 80% of 3RMOdd: 4-6 HSPU-Conditioning5 rounds20 air squats10 toes to bar-Cooldown200M...

22 November 2016

11/22/2016-Warmup400M jog3 slow rounds10 empty bar strict press10 box jumps-Mobility1 min groin1 min calves-StrengthEmom X51 PUSH jerk at 80%-Conditioning4 rounds400M run50 Double unders