30 August 2017

8/30/2017-Mobility2-3 min foam roll1 min banded lats1 min lizard-WarmupEMOM X 9Min 1: 12 secs rower sprintMin 2: 12 air squatsMin 3: 12 mountain climbers-ConditioningFor time:2000M row-Gymnastics4X40 secs work/20 secs restAlternating pistolsOr4X40 secs work/20 secs...

29 August 2017

8/29/2017-Mobility2-3 min foam roll1 min benched shoulders1 min pigeon-WarmupEMOM X 8 (2 rounds)Min 1: 20 sec active pull-up hangMin 2: 12 band pull apartsMin 3: 5 yoga push-upsMin 4: 10 pvc pipe pass throughs-Strength15 mins to find 1RM strict press-Gymnastics Test...

28 August 2017

8/28/2017-Mobility2-3 min foam roll1 min couch1 min banded lats-WarmupEMOM X 8 (2 rounds)Min 1: 30 secs active squat hold with plate 25/15Min 2: 10 Russian swings 70/53Min 3: 10 empty bar good morningsMin 4: 10 hip extensions**Focus on SQUEEZING GLUTES during...

25 August 2017

8/25/2017-Mobility2-3 mins foam roll1 min hamstrings1 min lats-WarmupEMOM X 8Min 1: 10 plate ground to OH 25/15Min 2: 5 burpees-StrengthEMOM X 73 clean and jerks @50%-Conditioning"Cindy"20 Min amrap5 pull-ups10 push-ups15 air squats-Cooldown200M walkRepeat...

23 August 2017

8/23/2017-Mobility2-3 mins foam roll1 min calves1 min chest-WarmupEMOM X 9Min 1: 30 secs single undersMin 2: 10 ball slams 20/15Min 3: 12/10 sec sprint on rower-Conditioning7 rounds:60 secs on/60 secs offRowing (hard, but sustainable pace)Rest 3 minsEOMOM x 14200M...