31 January 2017

1/31/2017-Warmup400M row3 slow rounds10 burpees20 double unders-Mobility1 min pigeon1 min butterfly (groin)1 min calves-ConditioningEvery 4 mins for 32 mins (8 rounds)400M run10 box jumps 24"/20"-Cooldown200M walkRepeat stretches

30 January 2017

1/30/2017-Warmup400M row3 slow rounds10 empty bar hang cleans10 empty bar front squats-Mobility1 min couch1 min lats-StrengthEvery 2 mins for 5 sets each, Alternate betweenA. 8 Front squats @60%B. 3 Power cleans @70%-ConditioningEMOM X 14Even: 3-5 bar muscle ups or...

1/25/2017

1/25/2017-Warmup400M row3 slow rounds5 kips10 empty bar thrusters-Mobility1 min calves1 min hamstrings1 min lats-StrengthEvery 90 secs for 5 setsAlternate betweenA. 5 thrusters @70%B. 8-10 UB CTB pull-ups-Conditioning21-15-9Ring dipsBox jumps 24/20-Cooldown200M...

24 January 2017

Tuesday January 24, 2017WarmupEvery 30 Secs for 6 Mins5 BurpeesMobility1 Min Pigeon1 Min Hamstrings1 Min CalvesConditioningEvery 4 Mins for 32 Mins500/400M Row30 Double UndersCooldown200M WalkRepeat Stretches

23 January 2017

Warmup:400M Row3 slow rounds15 band pull aparts15 pvc ohsMobility:1 min couch1 min benched shouldersStrength:Every 90 Seconds X 10Alternate between movementsA. 10 Back Squats @60%B. 3 Power Snatches @70%Or5 strict press @70%Conditioning:10 Min amrap2 shoulder to OH...