051515
Dynamic Warmup Hamstring Mob (banded) Metcon: "Kelly" 5 rounds for time: run 400m 30 box jump (24/20) 30 WB (20/14)
051415
Dynamic Warmup Partner Hamstrings 12 min EMOM: 0-3: 4 High Hang Power cleans @ 60% 3-6: 4 hang Power Cleans @ 70% 6-9: 3 Power Cleans @...
051315
Warmup: 3 rounds 10 HR pushup 10 OH squat 5 ring dips Bench Press 6x4 @ 80% 1RM 10 min EMOM Power Snatch: 2 Hang Snatch + 1 OH Squat @...
051215
Dynamic Warmup SLDL 3x12 Hollow body hold/Superman 5 min weakness work Jerks: 5 @ 60%, 2x4 @ 70%, 3x2 @ 80% 1RM Run 400m then, 3 rounds...
051115
Stretch Armstrong/"P" Stretch/Shoulder Mob 10 min EMOM: 1 Clean Pull + 1 Power Clean + 1 Squat Clean + 1 Split Jerk @ 75% 1RM E90S for 6...
050815
Happy Mother's Day!! - Thank you!! Warmup: Hip Mob/Banded Hamstring Front rack Mob. Sally-Up Back Squats 7 min to Est Max weight Thruster...
050715
Dynamic Warmup: 5 min Weakness Work Coach B Warmup 9 min EMOM: 0-3 min: 3 High Hang PC @ 80% 3-6 min: 3 Hang PC @ 85% 6-9 min: 2 Power...
050615
Warmup: 3 rounds 10 squats 10 Shoulder to Overhead (PVC) Arm/Leg Swings Stretch Armstrong 8 min EMOM: 3 OHS + 1 Pause OHS @ 75% 18 min...
050515
Dynamic Warmup Banded Hamstring Mob. Bench Press: 5-5-4-3-2-2-2-2 (75-90+%) SLDL 4x12 (feel the burn) 21-15-9 HSPU Deadlifts (225/185)...
050415
Shoulder Mob/Broad Jumps Pullups 30 total reps (kipping or strict) - 3 min time limit Coach B Warmup 9 min EMOM: 0-3 min: 4 TNG Power...
