Friday, May 22nd

Mobility: Calf & Ankle Roll Out Strength/Skill: Super Set 1) Single Leg KB RDL 4x5 each leg 1b) Turkish Get Ups 4x6 alternating (3 each side) *Rest 1 minute Conditioning: AMRAP:  3 minutes 6 Front Squats (155/105) 4 Lateral Bar Hop Burpees *Rest 1 minute and repeat Score … [Read more...]

Thursday, May 21st

Mobility: PVC Passthrough Strength/Skill: a) EMOM: 8 minutes 2 Pull ups + 2 TTB + 2 Pull ups + 2 TTB UB (if you have to break, try to string together the transitions) B) EMOM: 8 minutes 4 banded pull ups +4 TTB (sub tuck or floor) Conditioning: A) 5RFT 15 Hang Power Snatches … [Read more...]

Wednesday, May 20th

Mobility Hollow Arches on Bar   Conditioing "Cindy" AMRAP: 20 minutes 5 Pull Ups 10 HR Push Ups 15 Air Squats … [Read more...]

Tuesday, May 19th

Mobility: Shoulder with band Strength/Skill: Clean Pull + Hang Power Clean Conditioning: 3RFT 25 Deadlifts (135/95) 15 Hang Power Cleans 5 Push Press … [Read more...]

Monday, May 18th

Mobility: Shoulders Strength/Skill: Gymastics Test AMRAP: 3 minutes HSPU *Rest 5 minutes AMRAP: 3 minutes Pull Ups (sub with band, full ROM) Conditioning: TABATA: 8 minutes alternating every set Sit Ups Burpees … [Read more...]

Friday, May 15th

Mobility: Rack Work Strength/Skill: Split Jerk, work to a heavy triple, and repeat that weight a total of 3 sets Conditioning: EMOM: 8 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Split Jerk at weight achieved above … [Read more...]

Thursday, May 14th

Mobility: KB Shoulder Opener Strength/Skill: Floor Press work to a heavy, but not maximal triple Conditioning: TABATA (alternating, 16 rounds Air Squats Push Press (95/65) … [Read more...]

Wednesday, May 13th

Mobility: Calf & Ankle Roll Out Strength/Skill: Front Squats 4x10, heavier than 2 weeks ago or establish baseline (heavy, not maximal) Conditioning: 6 Rounds for Reps :30 ME DUs :30 Rest :30 ME Push Ups :30 Rest … [Read more...]

Tuesday, May 12th

Mobility: Scapular Retraction Strength/Skill: Pull Up Work A) 3x10 strict pull ups (weighted for advanced) B) 3x6 Tempo Pull ups with Band or on Rings Conditioning: Run 400m 21 Goblet Squats (53/35) 21 KBS Run 200m 15 Goblet Squats 15 KBS Run 100m 9 Golbet Squats 9 KBS B) … [Read more...]

Monday, May 11th

Strength/Skill: 1) HSPU Negatives 3x6 2) Pendlay Rows 5x5 Conditioning: For Time 21-15-9 Thrusters (95/65) Ring Dips B) 21 Front Squats + Push Press 15 Box Dips 15 Front Squats + Push Press 15 Box Dips 9 Front Squat + Push Press 15 Box Dips … [Read more...]