10 May 2019

Friday 5.10.2019

Health Paused Back Squat (3-sec Pause) 10 x 1 (Climbing) Conditioning 2:00 Work / 2:00 Rest 15 Hand-release Push-ups 10 Squats AMRAP Ring Rows x 5 Performance¬† Paused Back Squat (3-sec) 10 x 1 (Climbing) Conditioning 2:00 Work / 2:00 Rest 15 Handstand Push-ups (Rx+ Strict) 10 Overhead Squats 95/65 (Rx+ 125/85) AMRAP Pull-ups (Rx+ […]

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09 May 2019

Thursday 5.9.2019

Make-up / Rest Day For time: 21-18-15-12-9-6-3 Burpees over KB KB Swings 50/35 200m Run Rx+ Run w/ KB or Bike w/ KB (legs only)

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08 May 2019

Wednesday 5.8.2019

Health Front Squat / Push Press Alternating Sets: 6 x 3 Front Squats 6 x 6 Push Press Conditioning Every minute, on the minute, for 16 minutes Min 1 – 12 Hanging Knee Raises Min 2 – :45 Sec Plank Hold Min 3 – 12/9 Calorie Row Min 4 – 8 Box Jumps 24/20 Performance […]

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07 May 2019

5.7.2019

Health and Performance Positional Strength 4-5 Rounds, not for time: 6-8 (ea) Abduction Banded Goblet Squats 6-8 (ea) Kneeling Landmine Twists 6-8 Strict/Weighted Pull-ups 6-8 (ea) Single Leg Double KB RDL Emphasis on slow, controlled movements Conditioning 5 Rounds, for time: 6 Ring Muscle-ups (9 Pull-ups/ 9 Dips) 400m Run Rx+ 30 Unbroken Ring Muscle-ups, […]

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06 May 2019

Monday 5.6.2019

Health Overhead Squat 5 x 6 After each set, :30 sec Hollow Hold Conditioning 2:00 work / 2:00 rest x 5 15/11 Calorie Bike 10 DB Push Press AMRAP Single Unders Performance Snatch 5 x 3 @ 50-55% Snatch Balance + Snatch After each set, 30 Hollow Rocks Conditioning 2:00 work / 2:00 rest x […]

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