28 February 2017

2/28/2017-Warmup400M row3 slow rounds5 "no push-up" burpees10 push-ups-Mobility2-3 mins foam roll1 min chest1 min pigeon-ConditioningEMOM X 30 (10 rounds)Min 1: 10 ring dipsMin 2: 10/8 Calorie rowMin 3: 20-30 double unders-Cooldown200M walkRepeat...

27 February 2017

2/27/2017-Warmup400M row3 slow rounds10 empty bar hang cleans10 empty bar front squats-Mobility1 min lats1 min couch-StrengthEMOM X56 front squats @60%Rest 5 minEMOM X 51 power clean @90%-Conditioning7 min Amrap10 toes to bar15 wall balls 20/14Rest 7 mins7 min...

24 February 2017

2/24/2017-Warmup400M row3 slow rounds30 double unders10 kbs 53/35-Mobility1 min banded shoulders1 min pigeon-Conditioning"Open 17.1"For time:10 DB snatches 50/3515 burpee box jump overs 24/2020 DB snatches15 burpee box jump overs30 DB snatches15 burpee box...

23 February 2017

2/23/2017-Warmup3 slow rounds60' high knees60' butt kicks60' toe touches15 band pull aparts-Mobility2-3 min foam roll1 min hamstrings1 min chest1 min couch-ConditioningEMOM X 20Even: 100M light run/150M rowOdd: 10 ball slams 20/10-Cooldown200M walkRepeat...

22 February 2017

2/22/2017-Warmup400M row3 slow rounds5 kips10 empty bar thrusters-Mobility1 min lizard1 min calves1 min banded shoulders-StrengthEOMOM x 10Even: 1 thruster @90%Odd: 8-10 UB toes to bar-Conditioning3 rounds400M run10/5 strict pull-ups25 air squats-Cooldown200M...