Thursday 20th, April 2017

WARM-UP:   250 m run Then 2 rounds of: 10 KBS   10 push ups 8 spiderman lunges 8 goblet squats w/ KB 8 leg swings (each side)     STRENGTH:  8 mins EMOM – Overhead Squats/ superset w/ Good Mornings ODD mins:  3 OHS w/ a 3 sec pause at bottom  (increase weight each round) EVEN mins:  8 good mornings (weighted)   METCON: complete for time:   BUY-IN   100 DUs 18 – 12 – 6 power snatch  115/85 pull-ups box-jump-overs  24/20 CASH OUT: 400 m sprint.    ...

  WARM UP: 250m run Then: 2 rounds: 10 BABY MAKERS. 10 GOOD MORNINGS. 10 SAMSON STRETCH 10 IRON CROSS STRENGTH: 10 min EMOM – DEADLIFTS w/ -SUPERSET  30 sec. FRONT PLANK HOLD. WARM- UP TO 85% OF 1 RM. ODD MN: 3 REPS. D. L. EVEN MIN: 30 sec FRONT PLANK HOLD. METCON:- 8 mins AMRAP (x2) 0:00 – 8:00 mins. 15  WALLBALLS  20/14 15 HANG CLEANS  95/65 2 MINS REST: 10:00 – 18:00 mins 16 CALORIE ROW 16 FRONT RACK LUNGES  95/65 ENDURANCE WOD. 4 RFT. 200 m RUN w/ WALLBALL 20 WALLBALL SHOTS 30 RUSSIAN TWISTS 40 DUs. (80 singles) 50 MOUNTAIN...

Tuesday 18th, April 2017

    Warm-Up:  400 m run 10 pass thru (PVC) 10 around the world 6 walk the floor with scapular push ups 6 Kipping pull-ups 6 scapular pull-ups   Strength: Push Press. Superset with 8 inverted ring rows 5 x 45% 5 x 55% 3 x 65% 3 x 75% 2 x 80% 2 x 85%   METCON:  4 RFT 10 G2OH    135/95 15 T2B 200 m run    ...

Monday 17th, April 2017

WARM UP: Row 500 m.Then: 2 rounds: 10 Single leg RDL 8 Spiderman lunqe. 8 Iron cross. 10 Squats Strength: Back Squat 5 x 45% 5 x 55% 5 x 65% 3 x 75% 2 x 85% 1 x 90% METCON:  12 mins AMRAP 3  bar/ring MU.  (5 C2B) 6 HSPU.  (12 HRPU) 9 burpee- box-jump-overs ENDURANCE WOD 5 RFT 300 m row 22 KBS  22 goblet squats  22 calories on assault...