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1/18/2017

By: 0

Warm Up:

10 min:

  • 15 Band Good Mornings
  • 1 Arm Overhead Carry AHAP
  • Incline TYI x 10 each
  • Kossack Squat x 8/side

Strength:

  • Deadlift 3×10 Heavy
  • Push Press 3×10 Heavy
  • Chinese Rows 3×15

Conditioning:

8 min AMRAP:

  • 3 HR Push Ups
  • 3 Power Cleans 185/135
  • 6 HR Push Ups
  • 3 Power Cleans 185/135
  • 9 HR Push Ups
  • 3 Power Cleans 185/135
  • 12 HR Push Ups
  • 3 Power Cleans 185/135

1/17/2017

By: 0

Warm Up:

5 min EMOM:

  • 30 sec Double Under Practice

Conditioning:

2 sets – 1 min ON/OFF:

  • Row
  • Goblet Step Ups
  • Burpee Muscle Ups
  • Box Jump Overs
  • Heavy RKBS
  • Hollow Hold w/ band pull down

Cashout: 

2 sets:

  • 135 sec Rolling Plank
  • 30 sec DB Side Raise + 30 sec Hercules Hold – Neutral grip
  • 30 sec DB Side Raise + 30 sec Hercules Hold – Palms Up

1/16/2017

By: 0

Warm Up:

10 min:

  • 1 Arm Row x 10/arm
  • Side Step Ups x 8/Leg
  • Straight Arm Tricep Openers x 5 each
  • Band Pull Aparts x 15

Strength:

  • Back Squat 5×5 across – add weight from last week
  • Bench Press 5×5 across – add weight from last week

Conditioning:

3RFT:

  • 10 Burpee Box Jumps
  • 15 Chest to Bar Pull Ups
  • 20 DB Reverse Lunges

 

1/13/2017

By: 0

Warm Up:

10 min:

  • 15 Hip Extensions
  • 1 Arm Overhead Carry As Heavy As Possible
  • Incline YTI x 10 each
  • X Band Walks x 10 each direction

Strength:

  • Deadlift – Build to a Heavy set of 3
  • Push Press – Build to a Heavy set of 3
  • Weighted Pull ups 5×3

Conditioning:

For Time:

  • 40 Wall Balls 20/14
  • 30 Cal Row
  • 20 Burpee Box Jump Overs 24/20