042715
Dynamic Warmup: shoulder mob/front rack mob. 2 rounds 15 C&J (45/35) 10 OHS (45/35) 8 min to est 1 RM Power Clean then 8 min EMOM: 2...
042415
Dynamic Warmup Weakness! 5 min to get better 10 min AMRAP: 7 Handstand Pushup 20 DU 7 Thrusters (95/65) rest 3 min then: 15 min EMOM: 2...
042315
Partner Hamstring Mob 8 min EMOM: odd: 12 toes thru rings even: 20 sec plank hold/ 20 sec superman hold 10-8-6-4-2 FT: Bench Press (70%...
042215
Warmup: run 800m arm/leg swings squat therapy shoulder Mob Front rack positioning Split Jerk: 8x3 *foot positioning Every 90 sec for 9...
042115
Dynamic Warmup: Hip/ankle mob 15 min to Est NEW 1RM back squat: make sure we get plenty of warmup sets *ex. bodyweight squats then...
042015
Warmup: 3 rounds (time cap: 12 min) run 200m 10 box jumps 5 pullups 10 min Weakness Skill work: find something you are REALLY not good at...
041615
Dynamic Warmup 6 min E2MOM: 200m run TNG Power Clean: work up to a 3RM (9 min) Metcon: 3 rounds (22:30 min total) *each movement for max...
041515
Dynamic Warmup Early Metcon: 21-15-9 FT: Russian KB swings (53/35) total walking lunges 5 min EMOM: 5 front squats @ 70% Deadlifts 5x3 @...
041415
Warmup: 100 DU 30 shoudler to overhead (45/35) 10 ring dips TNG Power clean 6x3 *building Bench Press 4x7 at least 70% 1RM Metcon: 7 min...
041315
Baby Beckham is getting close Warmup: Dynamic 5 min to work on a skill you suck at! 2x5, 2x3, 2x2 back squat building (work on depth and...
