Tuesday, 11.7.2017

Warm Up & Mobility Strength: Take 15 minutes to establish a heavy: 3 Power Clean + 3 Push Press Metcon: Open Workout 15.4 AMRAP X 8 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3…

Monday, 11.6.2017

Warm Up & Mobility Strength: 3 Rounds For Quality, NOT For Time: 8 Strict Pull-ups 8 V-ups    *rest as needed between rounds Metcon: 4 Rounds For Time: 200m Sprint 10 Chest to Bar Pull-ups 15 Russian Kettlebell Swings 53/35 …

Friday, 11.3.2017

Warm up & Mobility Low Bar Back Squat: 3x5 Metcon: Buy in: 500m row Then: 3 Rounds 10 Pull-ups 10 Front Squats 135/95 *Barbell comes from floor *If scaling: Squats should be broken into 2 sets of 5. *15 minute timecap. However,…

Thursday, 11.2.2017

Warm up & Mobility Alternating EMOM x 15 1. 8 Back Extensions 2. 6 Dips (rings, matador, box etc) 3. 10 Hollowbody Rocks* *if unable to keep lowback in contact with ground, scale to straddle or tuck Metcon: 1 mile run   Box…

Wednesday, 11.1.2017

Warm Up & Mobility Strength: Front Squat: Take 15 minutes to establish an 8 rep max Metcon: AMRAP x 12 3 Push Press 185/125 10 Wallballs 20/14 30 Double Unders/90 Singles *barbell starts from the floor *if scaling: both push…