061615
Dynamic Warmup Strict Press 4x5 @ 75-80% Split Jerk 5x2 @ 85% 8 min E2MOM: 5 Bench press @ 75% Metcon 9 min AMRAP: 7 Toes to bar 10 Hang...
061515
Dynamic Warmup/Kipping 10 min E2MOM: 4 Back Squat @ 82.5% Deadlift: 2x3 (3 position DL) then 3 sets to work to a 3 rep max 5 min AMRAP:...
061215
Dynamic Warmup Squat Therapy Strict Press 3x8 @ 65% Pause Front Squat 4x6 @ 65% 8 min EMOM: 2 hang power clean + 1 hang squat clean @ 75%...
061115
30 weighted stepup (53/35) Frogger/banded Hip mob Box squat: 2x5 @ 100% 1RM back squat Back Squat: 3x6 @ 75% Metcon: Tabata pushup situp...
061015
Banded Hip mobility Banded ankle mob Partner Shoulders Wrist mob Bench Press 4x12 @ 60% Bicep curls 2x20 ring dips 30 total Metcon:...
060915
Dynamic Warmup PVC pass-through/Jerks 30 total Land mines 3x15 Banded goodmornings 6x3 power clean + 1 jerk @ 80% Metcon: 4 rounds for...
060815
Warmup: 7 min to stretch and warmup 50 DU 20 unbroken WB (focus on hip crease below knee) Back Squat: 4x6 @ 75% Deadlift: 4x4 @ 70%...
060515
Warmup: walking lunges Peeping Tom Broad Jump Wall splits/frogger Squat therapy PVC pass through/coach B 6 min EMOM: Alt. Kips/Pistols 5...
060415
Dynamic Warmup Ankle Mobility PVC pass-through Strict Press 7x4 @ 70% Snatch Grip High pull 6x3 @ 65% Metcon: run 800m 15 ring support to...
060315
Jog 400m Partner Hammies Pigeon Pose 8 min E2MOM: 7 Back squat @ 70% 6 min E2MOM: 4 OHS @ 65% 5 min EMOM: 1-7 strict pullup Metcon: 5...
