27 September 2017

9/ 27/2017-Mobility2-3 min foam roll1 min hamstrings1 min benched shoulders-WarmupEMOM X 9Min 1: 40 secs run/bike/row/jump ropeMin 2: 7 yoga push-upsMin 3: 10 banded pull aparts-Strength/GymnasticsEvery 2 Min for 16 mins (4 sets of each) Alt. B/w:A. HSPU...

26 September 2017

9/26/2017-Mobility2-3 min foam roll1 min hamstrings1 min lats-WarmupEMOM X 9Min 1: 40 secs run/bike/row/jump ropeMin 2: 12 plate ground to OH 25/15Min 3: 10 alternating lateral lunges-Conditioning6 rounds90 secs on/90 secs offRowing (hard sustainable pace)Rest 5 mins6...

25 September 2017

9/25/2017-Mobility2-3 min foam roll1 min benched shoulders1 min pigeon-WarmupEMOM X 9Min 1: 40 secs run/bike/row/jump ropeMin 2: 10 kipsMin 3: 10 KBS 53/35-Strength/gymnasticsEMOM X 16 (4 rounds)Min 1. 10 Weighted R. Leg box step ups @30X1Min 2. Pull-up...

22 September 2017

9/22/2017-Mobility2-3 min foam roll1 min couch1 min lats-WarmupEMOM X 9Min 1: 40 secs run/bike/row/jump ropeMin 2: 10 goblet squats 53/35Min 3: 3-5 strict pull-ups-Strength15 mins to find 1RM high hang squat clean-Conditioning"Mary"20 min amrap5 HSPU10...

20 September 2017

9/20/2017-Mobility2-3 min foam roll1 min pigeon1 min banded shoulders-WarmupEMOM X 9Min 1: 40 secs run/bike/row/jump ropeMin 2: 5 single leg glute bridges per legMin 3: 12 band pull aparts-Strength/GymnasticsEvery 3 mins for 18 mins alternate b/w:A. Toe to bar...