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
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
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
Friday, May 1, 2020
1. Warmup:20 on x :10 off x 3-4 sets1. ball of foot hops/butt kickers2. squat + overhead reach3. dive bomber push ups DB/KB option:2. 6... Read More
Thursday, April 30, 2020
1. Warmup:20 on x :10 off x 31. pushup + dd + seal stretch2. spidy + overhead reach3. alt. leg v-up toe touches Body weight... Read More
Wednesday, April 29, 2020
1. warmup1 min x 2 (6 min)1. Squat + lunges2. situps + tuck ups3. pushup + downdog*EMOM x 3-5 burpees Body weight only: 20 min2.... Read More