Thursday 1/12/16
Strength 3 x 5 Press Between Warm-Up Sets: 1 x 10 Hip Bridge 1 x 10 Single Leg Hip Bridge 1 x 10 Bird Dog (5/leg) Conditioning 9 Min...
Wednesday 1/11/17
Strength Crossover Symmetry ...And... 10 MIN Turkish Get-Up EMOM Conditioning 3 Rounds Row 500 M Rest 3:00
Tuesday 1/10/17
Strength 3 x 5 Front Squat Between Warm-up Sets: 3 x 10 Bentover Row Conditioning For Time 50-40-30-20-10 -KB Swings -Sit-ups *Yoga at...
Monday 1/9/16
Skill: 10 Min EMOM 1 Shrug from Hang + 1 Shrug From Floor + 1 Clean (from floor or hang depending on person) Conditioning: “The Chief” 5...
Friday 1/6/17
Conditioning For time “Nutts” 10 Handstand push-ups 15 Deadlift (250/175) 25 Box jumps (30/24) 50 Pull-ups 100 Wall-Balls 200...
Thursday 1/5/17
Strength BWM/Make-Up Lift Conditioning 3 Rounds -10 Clean and Jerks 95/65 -30/20 cals bike Post Workout: 30 Barbell Roll-outs
Wednesday 1/4/17
Strength 2,2,2,2,2 Split Jerk Between Warm-Up Sets: 3 x 10 GHR/Back Extensions/Good Morning (Bar or Band)/Superman Holds) Conditioning 6...
Tuesday 1/3/17
Skill 12 MIN EMOM 3-5 Push-ups (Scale: 1. Knee Push 2. Toes Push 3. Pike Push 4. Box HSPU 5. Negatives 6. HSPU) Conditioning 21 MIN EMOM...
Monday 1/2/17
Strength 2,2,2,2,2 Thruster Between Warm-up Sets: 3 x 10 Pulls (Ring row/Vertical Ring Row/Pull-Up/c2B/MU Progression/MU bar/ring...
12/30/16
Skill BWM/Make-Up Lift Conditioning For total Distance Covered: 1 Min Row/Bike/Ski… :30 Rest 2 Min Row/Bike/Ski… :60 Rest 3 Min :1:30...
