Thursday, July 2, 2020
MainA. Push Jerk Skill Work1. Shoulder press2. Push Press3. Push jerk; dip-drive-re dip-stand B. 3 Push Jerk – E2 min x 10 min (5 sets)*begin... Read More
Wednesday, July 1, 2020
Main5 rounds for time of:20 sit-ups20-cal. row Core AccessoryTabata plank hold :20 on x :10 off x 8 sets
Tuesday, June 30, 2020
MainStrict ‘Cindy’AMRAP 20 min;5 strict pullups* vary grip as needed10 pushups15 air squats
Monday, June 29, 2020
MainE3min x 21min (7 sets)Deadlift 5-5-5-5-5-5-5 repsbegin ~30% of 1rm front squat and build in 5% jumps0-3: 5 Deadlifts 30-35%*3-6: 5 Deadlifts 35-40%6-9: 5 Deadlifts... Read More
Friday, June 26, 2020
Main21-18-15-12-9-6-3 reps for time of:Toes-to-barWall-ball Core Accessory3 min of bird dogs for quality
Thursday, June 25, 2020
Main5 rounds for time of: 400-m run* scale run so it can be performed in under 2 min15 left-arm DB/kettlebell hang snatches15 right-arm DB/kettlebell hang... Read More
Wednesday, June 24, 2020
MainEvery 3min x 21min (7 sets) Thruster + 3 strict pullupsThruster 3-3-3-3-3-3-3 repsBegin ~30% of 1rm front squat and build in 5% jumps0-3min: 3 thrusters... Read More
Tuesday, June 23, 2020
MainA. 3 rounds for load/quality; 10 DB floor press per arm/20 total10 DB bent over row per arm/20 total B. Then,Assault bike 5k for time... Read More
Monday, June 22, 2020
MainA. Skill work for today’s session;HSPU progressionsRow mechanicsPistol progressions/scaling B. 12 min amrap;10 handstand push-ups20-calorie row* everyone rows 20 cals today30 single-leg squats, alternating (15... Read More
Friday, June 19
MainAMRAP 12 min;6 toes-bar9 box jump overs12 alt. arm DB snatch (6 each side) Core AccessoryTabata bicycle crunch :20 on x :10 off for 8... Read More