31 July 2017

7/31/2017-Mobility2-3 min foam roll1 min couch stretch1 min benched shoulders-WarmupEMOM X 8 (2 rounds)Min 1: 6 single leg glute bridges (3/leg)Min 2: 20-30 double unders or 30 secs double under practiceMin 3: 10 Russian KBS 53/35Min 4: 150' suicide...

28 July 2017

7/28/2017Warmup    400M Row    2 Slow Rounds    **All done with snatch Grip**    5 High Pulls    5 Muscle Snatches    5 Behind the neck press    5 Power Snatch Balance    5 OHS ...

26 July 2017

7/26/2017-Warmup400M jog3 slow rounds10 alternating jump lunges10 kips-Mobility1 min hamstrings1 min chest-Conditioning7 rounds60 secs on/60 secs offRowing (hard, but sustainable pace)Rest 2 mins7 rounds60 secs AMRAP100M runMax wall balls in remaining time 20/14Rest...

25 July 2017

7/25/2017-Warmup400M row3 slow rounds10 empty bar strict press10 empty bar good mornings-Mobility1 min banded shoulders1 min hamstrings-StrengthEMOM X10Even: 3 strict press @85% (Last Set Max reps)Odd: 5 strict BB Upright rows @2121-ConditioningEmom X 20Min 1: 12/10...

24 July 2017

7/24/2017-Warmup400M row3 slow rounds10 empty bar hang squat cleans10 alternating reverse lunges-Mobility1 min lats1 min couch-StrengthEvery 3 mins x 15 mins (5 sets)3 front squats @85%, last set max reps-Conditioning21 deadlifts 225/15521 pull-ups42 double unders15...