043015
Dynamic Warmup (good mornings/hamstring mob) Deadlift 6x3 @ 85%+ 20 min AMRAP: 24 OH Walking lunges (20/14) 9 SDLHP (95/65) 12 Front...
042915
Warmup: 3 rounds Run 400m, 10 strict pullups 9 min E90s Powerclean complex @ 80% 1RM 1 high hang + 1 hang + 1 TNG PC + 1 FS 5 rounds FT:...
042815
Dynamic Warmup (kipping warmup) Hip Mobility/OH Mobility 7 min to est 1 RM OHS Then 5 min EMOM: 5 OHS @ 70% 1RM Bench Press: 4x7 @ 70%...
042715
Dynamic Warmup: shoulder mob/front rack mob. 2 rounds 15 C&J (45/35) 10 OHS (45/35) 8 min to est 1 RM Power Clean then 8 min EMOM: 2...
042415
Dynamic Warmup Weakness! 5 min to get better 10 min AMRAP: 7 Handstand Pushup 20 DU 7 Thrusters (95/65) rest 3 min then: 15 min EMOM: 2...
042315
Partner Hamstring Mob 8 min EMOM: odd: 12 toes thru rings even: 20 sec plank hold/ 20 sec superman hold 10-8-6-4-2 FT: Bench Press (70%...
042215
Warmup: run 800m arm/leg swings squat therapy shoulder Mob Front rack positioning Split Jerk: 8x3 *foot positioning Every 90 sec for 9...
042115
Dynamic Warmup: Hip/ankle mob 15 min to Est NEW 1RM back squat: make sure we get plenty of warmup sets *ex. bodyweight squats then...
042015
Warmup: 3 rounds (time cap: 12 min) run 200m 10 box jumps 5 pullups 10 min Weakness Skill work: find something you are REALLY not good at...
041615
Dynamic Warmup 6 min E2MOM: 200m run TNG Power Clean: work up to a 3RM (9 min) Metcon: 3 rounds (22:30 min total) *each movement for max...
