31 March 2017

3/31/2017-Warmup400M row3 slow rounds10 empty bar ohs10 kips-Mobility1 min couch1 min benched shoulders-StrengthEMOM X 10Min 1-3: 1 squat snatch @70%Min 4-6: 1 squat snatch @75%Min 7-8: 1 squat snatch @80%Min 9-10: 1 squat snatch...

30 March 2017

3/30/2017-Warmup3 slow rounds60' high knees60' butt kicks60' toe touches15 ring rows-Mobility2-3 min foam roll1 min hamstrings1 min pigeon1 min chest1 min banded shoulders-Conditioning3 rounds3 min row2 min air squats1 min push-ups3 mins rest-Cooldown200M...

29 March 2017

3/29/2017-Warmup400M jog3 slow rounds10 empty bar front squats10 hanging knee raises-Mobility1 min hamstrings1 min lats-StrengthEMOM X 10Min 1-3: 1 squat clean @70%Min 4-6: 1 squat clean @75%Min 7-8: 1 squat clean @80%Min 9-10: 1 squat clean @85%-ConditioningEMOM x 24...

28 March 2017

3/28/2017-Warmup400M row3 slow rounds20 alternating lunges15 pvc pass throughs-Mobility1 min banded shoulders1 min pigeon-Conditioning*THESE ARE NOT DONE AT MAX EFFORT*5 min amrap250M row15 Russian KBS 70M/53FRest 5 mins5 min amrap10 Burpee Box jumps...

27 March 2017

3/27/2017-Warmup400M row3 slow rounds10 Russian kbs 53/3510 goblet squats 53/35-Mobility1 min lats1 min chest1 min couch-StrengthBack squats 3X10 @50-60%Rest 2-3 mins between sets-Conditioning"Power clean Elizabeth"21-15-9Power cleans 135/95 115/75 95/65Ring...