041515
Dynamic Warmup Early Metcon: 21-15-9 FT: Russian KB swings (53/35) total walking lunges 5 min EMOM: 5 front squats @ 70% Deadlifts 5x3 @...
041415
Warmup: 100 DU 30 shoudler to overhead (45/35) 10 ring dips TNG Power clean 6x3 *building Bench Press 4x7 at least 70% 1RM Metcon: 7 min...
041315
Baby Beckham is getting close Warmup: Dynamic 5 min to work on a skill you suck at! 2x5, 2x3, 2x2 back squat building (work on depth and...
041015
Dynamic Warmup 10 min E2MOM: 3 Back Squat start @ 85% and build Ring Plank Holds/Hollow body holds 4x12 Good Mornings (65/45) 12 min...
040915
Warmup: Bend and Snap Shoudler Mob Partner Hamstring Stretch Jerk: 2x5 @ 75%, 3x3 @80%, 3x2 @ 85-90% 1RM Jerk Metcon: 40 sit-ups 30 Hang...
040815
Warmup: squat therapy/hip mobility 10 min E2MOM: 4 Back Squat @ 85-90% 10 min EMOM: 1 Power Clean + 1 Squat Clean + 1 Front Squat + 1...
040715
Warmup: Dynamic 9 min EMOM: 4 pause below knee power Snatch Bench Press: 6x4 @ 80% 14 min AMRAP: Run 200m 15 Snatches (75/45) 50 DU
040615
Warmup: Dynamic- -banded hip mobility/squat therapy 10 min E2MOM: 6 back squats @ 75% 7 min to est 1 RM Deadlift Metcon: 5 rounds; 60 sec...
040315
Dynamic Warmup: Hip/Hamstring Mob. 8 min E2MOM: 5 back squats @ 80% 1RM Bench Press: 5 x 5 @ 75% 1RM Ring Dips: 3x ME Metcon: 7 min...
040215
Warmup: 3 rounds: 5 burpees 10 walking lunges 5 pullups/ring rows 12 min EMOM: 0:00-3:59: 7 Strict press @ 60% 1RM strict press...
