2 February 2018

2/2/2018-Mobility2-3 mins foam roll1 min couch1 min benched shoulders-Warmup500M/400M row or 1000M bike-Movement prep**Empty bar**5 snatch grip RDLs5 high hang snatch pulls5 high hang snatch high pulls5 high hang muscle snatches5 power snatch balance5 OHS5 hang squat...

31 January 2018

1/31/2018-Mobility2-3 min foam roll1 min hamstrings1 min benched shoulders-Warmup 1500M/400M row or 1000M bike-Warmup 23 min amrap10 alternating front rack empty bar lunges12 banded face pulls15 air squats-ConditioningFor time:12 UB power cleans 115/858 Bar facing...

29 January 2018

1/29/2018-Mobility2-3 min foam roll1 min benched shoulders1 min lizard-Warmup 1500M/400M row or 1000M bike-Warmup 23 min amrap10 goblet squats10 KBS5 scap pull-ups @2020-Strength15 mins to find 1RM thruster from the ground-ConditioningFor time:30 thrusters @75% of...

24 January 2018

1/24/2018-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-ConditioningEMOM X 10Even: 3 TNG power snatches @60% of 3RMOdd: 30 double unders or 30 secs...

23 January 2018

1/23/2017-Mobility2-3 min foam roll1 min hamstrings1 min chest-Warmup 2:“Tabata Warmup20 secs on/10 secs off1. Air squats2. Push-ups3. Cossack squats4. Burpees with no jumpX 2 rounds-Conditioning:MAP 65 min AMRAP15 calorie row20 wall balls 20/142 min rest5 min...

22 January 2018

1/22/2017-Mobility:2-3 min foam roll1 min couch1 min lats-Warmup 1:500M/400M row or 1000M bike-Warmup 2:3 min AMRAP10 empty bar hang squat cleans10 single leg Glute bridges @31X1 (5 per leg)10 perfect mountain climbers-Strength:Every 3 mins for 15 mins (5 sets)3 Front...