Friday, May 22, 2020
Part A. Clean and jerk skill work with PVC/broom stick/DB:1. muscle clean from high hang, knee, then floor + press2. power clean + front squat from... Read More
Thursday, May 21, 2020
A. 5 rounds for time:Run 400 meters*50 squats**15 L pull-ups*** *If you don’t have access to running, perform 2 min of jumping jacks or add... Read More
Wednesday, May 20, 2020
A. Amrap 10 minutes20 walking lunges (10/leg)*20 triple unders** *if you don’t have walking space, do the lunges in place**if you cannot perform triple unders,... Read More
Tuesday, May 19, 2020
A. Tempo push press10-10-10-10-10:05 lower, :01hold, :01 push pressIf you have double kettlebell/dumbells, use it, otherwise, do 10/arm. REST :60-:90 between sets B. 5 Rounds:... Read More
Monday, May 18, 2020
A. Amrap 12 minutes20 Wall Balls*20 Pistol squats** *If you do not have a ball, do goblet squats with a dumbbell or kettlebell.**If you cannot... Read More
Friday, May 15th 2020
A. 5 rounds of:1 minute of dumbbell deadlifts*1 minute of plank hold** Do not rest between rounds *utilize 2 DB/KB if possible, otherwise, hold 1... Read More
Thursday, May 14th 2020
A. Tempo strict press with increasing loads 10-10-10-10-10 reps with 60-90 sec rest between sets Tempo each rep is 5 count down- 1 count at... Read More
Wednesday, May 13th 2020
A. 21 dumbbell thrusters*Run 400 meters**18 dumbbell thrustersRun 400 meters15 dumbbell thrustersRun 400 meters *try to use 2 DB/KB of same weights if possible. If... Read More
Tuesday, May 12, 2020
A. 5 minute Amrap:30 double unders*20 jumping lunges**10 pullups*** Rest 5 minutes Repeat amrap above Notes: *scale to 2x single unders or 1x jumping jacks**scale... Read More
Monday, May 11, 2020
A. Complete the Hinshaw Warm up. :20 of each1. Sideways walking Karaoke2. Forward facing over the hurdle3. Knee hugs: when your foot lands, land on... Read More