Friday 3/24/17
Conditioning: 10 Rounds -9 Thrusters 95/65 lbs -35 Double Unders
Thursday 3/23/17
Strength: Single Arm DB/KB Rotational Bench Press -3 rounds 3-5/side 3 Rounds between warm up sets: -7 WY Negative -7 SA Bent Over Row...
Wednesday 3/22/17
Strength: 3 Rounds -10 Windshield Wipers/side -10 Barbell Rollouts -10 Weighted Hip Bridges Conditioning: 5 Rounds -15 Wall Balls -10...
Tuesday 3/21/17
Strength: Snatch Grip Deadlift 3 x 2-3 reps Between sets 3 Rounds :30 Banded Bottom of Squat Hold 10 Hip Extensions/Good...
Monday 3/20/17
Strength: 4 Rounds: :30 of... -H to L Plank -Hip Bridge -Flutter Kicks -Superman -Rest Conditioning: Complete as much work as possible in...
Friday 3/17/17
Conditioning: 55 Deadlifts 55 Wall Balls 55 Calories Row 55 Handstand Push ups
Thursday 3/16/17
Strength: Floor Press 3 x 2-3 reps Between Sets: 3 Rounds 8 Banded Bent Over Rows 10 DB Tricep Kickbacks Conditioning: With a Partner...
Wednesday 3/15/17
Strength: 10 min EMOM -3-5 Handstand Push ups Conditioning: 10 min AMRAP -200m run -10 toes to bar -50 double unders
Tuesday 3/14/17
Strength: Trap Bar Deadlift 3 x 2-3 reps Between Sets: 3 Rounds 8 Banded Hip Thrusts (5 sec. Hold at top) 7/side Weighted Split Squats (3...
Monday 3/13/17
Strength: 10 Min EMOM (Alternating Movements) -5 Clean and Jerks -:30 Hollow Hold Conditioning: 5 min AMRAP 12 Deadlifts (75/55) 9 Hang...
