Wednesday 12/14/16
SKill 10 Min EMOM 2-5/Arm KB Snatch (Odd) 10-20 DU Practice (Even) Conditioning For Time: 50,40,30,20,10 Double Unders KB Swings Lunges...
Tuesday 12/13/16
Strength 5 x 3 Thruster Between Warm-up Sets: 3 x 10 Bentover Row Conditioning 500/400m row -then- 3 Rounds: -15 push ups -10 toes to bar...
Monday 12/12/16
Strength 4 Rounds :30 Dead-bug (alternating legs) Rest :10 :30 Plank to Push-up Rest :10 :30 Superman (with movement up and down)...
Friday 12/9/16
Strength 10 MIN EMOM 1 Hang Power Snatch + 2 OHS Conditioning For Mental Toughness… The goal is that all movements are unbroken or as few...
Wednesday 12/7/16
Strength 5 x 3 Push Press (from a rack) Between Warm up sets, 3 x.... 1 x 10 Hip Bridge 1 x 10 Single Leg Hip Bridge 1 x 10 Bird Dog...
Tuesday 12/6/16
Skill With a partner: 12 Minutes ME Superman Plank ME Knees up Hold Partners will switch positions as needed. Conditioning 10 Min EMOM 10...
Monday 12/5/16
Strength 5 x 3 Front Squat Between Warm-Up Sets: 3 x 5 Dips (Ring, Static, Bench, Parallete, Box, ) Conditioning Every 3 Minutes, for 5...
Friday 12/2/16
Skill Body Weight Mastery/Make-Up Lift Conditioning MR Bench Press Test 10 Minutes as many reps as possible of Bench Press. The goal is...
Thursday 12/1/16
Strength 5 x 3 Strict Press Between warm-up sets: 3 x 8-12 Sit-Ups/Medball Sit-ups/V-Ups/Strict t2b Conditioning 15 MIN AMRAP 20...
Wednesday 11/30/16
Skill 10 MIN Turkish Get-Up EMOM 1 TGU/ARM every min on minute Can increase weight every minute if desired. Conditioning In 30 minutes...
