July - 2015

093115

Warmup: 3x10 light RDLS 4 rounds 10 air assualt bike calories (sub. Burpees) 10 CTB pullups Find 1RM pause power position Clean and Jerk...

Mobility DUs Hollow body/PVC torso rot. 3x8 ea. Kneeling OH press 3x8 ea. Conditioning 4x800m run rest 1:1

Warmup: 5x5 glute ham raise 4 rounds: run 200m 10 horizontal ring rows Find 1RM bench press Metcon: 15-12-9 Deadlift (315/205) Burpee...

Warmup: 3x12 hip extension AMRAP 5 min. 150m row 30 DU Find 1RM pause power position Snatch Metcon: 6 min AMRAP: 6 OHS (135/95) 6 strict...

dynamic warmup hollow body torso twist x12 ea. Kneeling Overhead Press 3x8 10 min EMOM: 0-2 min of 3 High hang clean + 1 Push Press @ 60%...

Hamstring Mob Shoulder Mob Bench Press 1x8, 2x5, 3x3 finish @ 80-85% Kneeling SA shoulder press 3x8 ea. side 6 min EMOM - 40m sprint 3...

Shoulder Mob Ankle Mob Hamstring Mob Back extension 30 total reps Deadlift 6x3 @ 75% tempo pulls 7 min EMOM: 2 squat snatches "Isabel"...

Dynamic Warmup Muscle up transitions Bench Press 1x10, 2x8, 3x5 E3MOM for 15 min run 200m 15 WB 9 TTB Bicep Curls 3x8 building

Dynamic Warmup 7 min EMOM: 6 pullup 6 ring dips 10 min EMOM: 2 squat cleans building "Fran" 21-15-9 Thrusters (95/65) Pullups

Dynamic Warmup 5 min EMOM: 6 strict Toes to Bar 4 min EMOM: 2 hang power clean + 1 Jerk @ 65% 4 min EMOM: 1 power clean + 1 Jerk @ 75% 16...