29 December 2017

12/29/2017-Mobility2-3 min foam roll1 min lizard1 min couch-Warmup 1500M/400M row or 1000M bike-Warmup 23 min amrap10 R. Leg Bulgarian split squats10 L. Leg Bulgarian split squats12 KBS-StrengthBack squat20 reps X 1 set @60% + 10lbs.-Conditioning“Open...

27 December 2017

12/27/2017-Mobility2-3 min foam roll1 min pigeon1 min lats-Warmup 1500M/400M row or 1000M bike-Warmup 23 min amrap10 empty bar OHS10 empty bar good mornings5 kneeling to vertical jumps-Strength10 mins to find 5RM TNG power snatchRest 5 mins10 mins to find 5RM TNG...

22 December 2017

12/22/2017-Mobility2-3 min foam roll1 min lizard1 min hamstrings-Warmup 1500M/400M row or 1000M bike-Warmup 23 min amrap10 R. Leg Bulgarian split squats10 L. Leg Bulgarian split squats10 front plate raises 25/15-StrengthBack squat20 reps X 1 set @60% +...

20 December 2017

12/20/2017-Mobility2-3 min foam roll1 min pigeon1 min benched shoulders-Warmup 1500M/400M row or 1000M bike-Warmup 23 min amrap10 empty bar OHS12 band pull aparts7 yoga push-ups-StrengthEOMOM X 105 push jerks @70%-ConditioningEMOM X 10Even: 7 TNG power snatches @80%...

19 December 2017

12/19/2017-Mobility2-3 min foam roll1 min hamstrings1 min chest-Warmup 1:500M/400M row or 1000M bike-Warmup 2:“Tabata Burpees”20 secs on/10 secs offBurpees-Conditioning:MAP 53 min AMRAP12 calorie row15 HR push-ups18 Abmat sit-ups3 min rest3 min AMRAP15...