071715
Dynamic Warmup Shoulder Mob 8 min EMOM: High hang Power Snatch + 2 Snatch balance @ 65% 1RM 7 min EMOM: 2 Hang Squat Snatch @ 65% E2MOM...
071615
Dynamic Warmup Banded Shoulder Mob 7 min to est. 1RM strict Press 7 min to est. 1RM Split Jerk Metcon: 11 min time cap: 50 Shoulder to...
071515
Lazy Susan Stretching 100 DU or attempts Bench Press 1x10, 2x8, 3x5, 1xstrip set KB chest Flye 3x8 Ring dips 40 total Pullups 7 min EMOM:...
071415
Dynamic Warmup Coach B/Shoulder Mob E30S for 3 min- High hang squat clean @ 75% E30S for 3 min- Hang Squat Clean @ 75% E30S for 3 min-...
071315
Dynamic Warmup Foam Roll 20 min-Back Squat est 1RM 12 min AMRAP: 6 Goblet Squat (53/35) 9 KB swings (53/35) 12 Box jumps (24/20) Ring...
071015
Mobility Friday!
070915
*no 8:30 class tomorrow morning, sorry for the change in schedule Shoudler Mob. Bench Press 4x7 @ 55% tempo press Ring Dips 30 total reps...
070815
Dynamic Warmup Muscle-up support: 30 total Windmills 2x8 (AHAP) 5 min EMOM: 2- 1 1/4 Front squats @ 80% 5 min EMOM: 3 OHS @ 80% building...
070715
Warmup: 50 DU 15 S2OH (45/35) 15 Good mornings (45/35) 50 DU Banded Shoulder 3x3 strict Press 3x2 push Jerk 3x2 Split Jerk E2MOM for 8...
070615
Dynamic Warmup Wall Splits/Frogger Tabata: Banana/Superman Wallball (20/14) Back Squat: 5-3-3-1-1-1-1 (building) 7 min to est New Power...
