Thursday 170323
post

Row 150mOne Arm Overhead Press with BB 8xRecline Row Hold 5-15sShift Lateral Lunge 10×3 RoundsDynamic Effort Chin-up 8×2Rest 30s between setsSnatch Push Press 5×3Lateral GHDSU 3 sets20 minutesTurkish Get-up LeftKettlebell Snatches Left 10xTurkish Get-Down LeftTurkish Get-up RightKettlebell Snatch Right 10xTurkish … Read More

Wednesday 170322
post

Jump Rope 5 minutesBanded Knee-Out Squat with PVC Overhead 10xHollow Hold 30sArch Body 20sDislocates 10×3 RoundsHang Power or Squat Snatch 5×3GHR or Reverse Hyper 3 sets20 minutesPower Clean 95#/65#Burpees 21-15-9xDebrief: Harry Potter Smash, IT Band Smash, Quad Smash 2 minutes

Tuesday 170321
post

Row 150mLateral Lunge 10xSwing Hang 20xLateral Band Lift 10xKB Windmill 8×3 Rounds“Barbara”Pull-up 20xPush-up 30xSit-ups 40xSquats 50xRest 3 minutes5 RoundsDebrief: 90-90 breathing, T-Spine Rotation, Bully Stretch, Overhead Stretch 2 minutes each

Monday 170320
post

Jump rope 5 minutesBanded knee-in squat 10xLateral Band Chop 10xCrab Crawl Wide Squat Ramp-up 10×3 RoundsWide Squat 6×2Depth Box Jump 3x between setsGHR or Reverse Hyper 3 sets20 minutesHang Squat Clean 3xRebounding Box Jump 10xTuck Crunch 12xRest 30s12 minute AMRAP

Thursday 170316
post

Row 150mApe WalkHanging Twist 20xLateral Lunge 10×3 RoundsHang Power Clean 5×3GHR or Reverse Hyper 3 sets20 minutesKettlebell Switch Snatch 45#/25# 10xSit-ups 15xDouble Unders 20×12 minute AMRAPDebrief: Split Hold 3x60s, Harry Potter Smash, IT Band Smash 2 min

Wednesday 170315
post

Jump Rope 5 minutesBear CrawlRecline Row (31X2) 3-5xPaloff Press 10×3 RoundsShoulder Press 5×5Chin-up Hold 5-15s between each set18 minutesThruster 95#/65# 5xPull-ups 5xPush Jerk 95#/65# 5xToes to Bar 5xPower Clean 95#/65# 5xRing Push-up 5×5 Rounds

Monday 170313
post

Jump Rope 5 minutesHanging Swing 20xLizard CrawlOne Arm OH Press 10xLateral Band Lift 10×3 RoundsWeighted Pull-ups 3xWeighted (Ring) Dips 3xWork Every 90s- 10 RoundsHandstand Push-ups Work 30sRow for calories Work 60sRest 60s7 RoundsDebrief: Lat/Tri Stretch 3x60s, Front Shoulder Smash 2 … Read More

Thursday 170309
post

Jump Rope 5 minutesTwisting Hanging 20xLizard CrawlOne Arm OH Press 5-8xLateral Shift Lunge 10×3 RoundsBench Press 5×3Weighted Pull-ups 5×320 minutesHang Power Clean 135#/95# 7xToes to Bar 9xWallball 12×10 minute AMRAPDebrief: Lat, Shoulder, T-Spine Smash

Wednesday 170308
post

Row 150mApe WalkScap Pull-ins 5xLateral Band Chop 10×3 RoundsSquat Clean and Jerk 3xRun 400mRest 3 minutes35 minute AMRAPDebrief: Harry Potter, Quad, and IT Band Smash 2 minutes each

Tuesday 170207
post

Jump Rope 5 minutesHanging Swing 20xBear CrawlHollow Rocks 12xArch Boxy Rocks 12×3 RoundsPush Jerk 3xProtraction/ Retraction 10-15sWork every 90s8 RoundsOverhead Squat 95#/65# 5xKettlebell Swing 53#/35# 10xSit-ups 20×12 minute AMRAP