June - 2015

063015

Dynamic Warmup Banded Shoulder/PVC pass through Strict Shoulder Press 5 sets to build for 4 reps start @ 80% KB windmills 2x8 each side 8...

Dynamic Warmup Pigeon pose/Frogger 14 min E2MOM: Back Squat 10 @ 60% 2x6 @ 80% 4x3 @ 85% * rest time: 4 sets 10 alt. KB rows 6 min EMOM:...

Dynamic Warmup Stretch Armstrong Pigeon pose Couch Stretch Kipping work Tricep Extension 3x15 6 min E2MOM: 4 Back Squat @ 80% 4 min EMOM:...

Run 400m Arm swings/leg swings Partner Hamstring Push Press 5x3 Increasing load each set 5 min EMOM: 2x 3 ring rows + 3 dips Metcon: run 5K

Warmup: 5 rounds 6 wallball (20/14) 6 HR pushup 10 min EMOM: 4 back squat @ 82.5% min 6 - 2 back squat @ 90% Bench Press: 6x3 @ 85%...

Dynamic Warmup PVC pass through Banded shoulder mob 4x5 strict press @ 80% 6 min EMOM: 2 Split Jerk starting @ 80%, increase weight at...

Dynamic Warmup Squat Therapy 50 DU Kipping Pullup work 10 min E2MOM: 4 min- 6 back squat @ 75% 6 min- 3-4 back squat @ 85% 5 min EMOM:...

Warmup: Dynamic Arm/leg swings Banded shoulder/ankle/hip 5x3 Back Squat @ 75% 1RM 10 min EMOM: 3 split Jerk @ 75% 1RM Metcon: 12 min...

Dynamic Warmup Partner Hamstring Power Clean: 3x5 @ 60% - high hang 2x5 @ 75% - hang 3x2 @ 85% - TNG 3 Position Hang Power Snatch: 4x2 @...

Dynamic Warmup Pigeon/Couch stretch For time: 20 OHS @ 75% 30 Front Squat @ 80% 50 Front rack lunges (95/65) 60 boxjumps run 1 mil Ring...