100515
Dynamic Warmup 10 burpee wallball (20/14) Front Squat: 3xAMRAP @ 80% Oly: Clean and Jerk 3 @ 70% 3 @ 75% 2x2 @ 80% 1 @ 85% 1 @ 90-95%...
100215
Ride 100 load on airdyne Dynamic Warmup Shoulder Mobility/Banded Hip Mobility Ring Dips (bench dips-elevated feet) 3xmax unassisted Bench...
100115
Warmup: 500m row 3 rounds 5 pullups 5 HSPU Strength: Back squat 3x AMRAP @ 80% Oly: 5x2 high hang squat clean @ 75% (pause at the bottom...
093015
Warmup 2x20 GHD hip extensions Mobility Deadlift 3xAMRAP @ 80% Metcon: 10-9...1 Toes to bar Boxjump overs (24/20) run 200m to start,...
092915
Dynamic Warmup 3 min AMRAP: 30 DU 7 ring Dips Bench Press: 4xAMRAP @ 80% 9 min AMRAP: Clean and Jerk (185/105)(115/75) Muscle-up...
092815
Warmup: 3x12 GHD situp Shoulder Circuit 2x15 ea. Strength: Front Squat 3xAMRAP @ 80% Oly: 2 High hang snatch high pull + 1 high hang...
Eye on the "Bell"
Dynamic Warmup Shoulder circuit Weighted Crab Walk (20/14) 50m Bench Press 4xAMRAP @ 80% Strict Press 3xAMRAP @ 80% Metcon: 14 min AMRAP...
092215
Dynamic Warmup 2x15 GHD hip extensions (weighted) 3 min AMRAP: DU or Singles Strength: DL 3x AMRAP @ 80% 1RM (rest at least 90 sec...
092115
Warmup: 3 rounds with emtpy bar 5 power cleans 5 push press 5 thrusters Strength: 1 RM Push press Metcon: for reps E90S for 24 min...
091715
Dynamic Warmup Hollow Body Holds x 3 x 20 sec GHD situp 3x10 Bench Press 4xamrap @ 80% 1RM Ring Chest Flyes 4x12 10x2 Power clean pulls @...
