Monday, June 8, 2020
MainEMOM – goal today is a steady state pace that allows you to complete work across 10 sets. 10 rounds (30 min):1. 10-15 box jump... Read More
Friday, May 29, 2020
A. A. DB/KB/Medball clean skill work:1. Muscle clean from high hang/hip, and floor2. power clean from same positions + catch positions at 2-4-6”3. power clean from... Read More
Thursday, May 28, 2020
A. Every 1 minute, for 9 minutes (3 sets) of:Station 1 – KB/DB Front Squats x 10 reps (add weight each round if you have... Read More
Wednesday, May 27, 2020
A. EMOM x 9 (3 sets):Station 1- seated DB Arnold press x 8 reps each sideStation 2- DB bent over row x 8 reps each... Read More
Tuesday, May 26, 2020
A. EMOM x 12 min (4 sets) of:Station 1 – Dumbbell Death March x 12 reps (6 each side)*Station 2 – Alternating leg Hip Thrusts... Read More
Monday, May 25, 2020
Murph:1 mile run100 pullups (or DB rows)200 pushups300 squats1mile run
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