12 Jul 2019

Friday 7.12.2019

Health Front/Back Squat (Week 4, Day 2) Choose 1: Deadlift 7 x 3 After each set, perform 4-6 Ring Rows or Deficit Push-ups or 75 KB Swings, for time: 1:00 min Work / 1:00 min Rest 9/6 Cal Row buy-in each round. AMRAP KB Swings in remaining time. 10 round cap. Performance Front/Back Squat (Week […]

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11 Jul 2019

Thursday 9.11.2019

Make-up/Skill Work/Rest Day Come in and stretch, move around, work on some skills. This doesn’t have to hurt today. Conditioning  0:00 – 10:00 1200m Run (Rx+ 1600m Run) AMRAP Burpee Box Jump Overs (Rx+ No Touch) Rest 5:00 15:00 – 25:00 1500m Row (Rx+ 2000m Row) AMAP Double Unders (Rx+ Triple Unders) Rx++ Weight Vest

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10 Jul 2019

Wednesday 7.10.2019

Health Press Build to a heavy set of 5 Push Press Conditioning EMOM x 15 Min 1 – 5 Sumo Deadlift High-Pulls Min 2 – 10 Pull-ups Min 3 – 10/8 Cal Bike Performance Press Build to a heavy set of the complex: 1 Push Press + 2 Push Jerks + 1 Split Jerk Conditioning […]

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09 Jul 2019

Tuesday 7.9.2019

Health and Performance Front / Back Squat (Week 4, Day 1) 5 x 4/8 Conditioning EMOM x 10 Even – 12 x 40ft Shuttle Sprint Odd – :30 sec Double KB Front Rack Squat Hold

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08 Jul 2019

Monday 7.8.2019

Health 6 x 5 Sumo Deadlift High-Pull Conditioning For time/AMRAP: 5 Thrusters 15 Burpees ———– 5 Thrusters 15 Burpees 10 Ring Row / 10 Dips ———– 5 Thrusters 15 Burpees 10 Ring Rows / 10 Dips 20 Wallballs ———– 5 Thrusters 15 Burpees 10 Ring Rows / 10 Dips 20 Wallballs 25 DB Snatches Time […]

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