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...
070315
Dynamic Warmup banded hip mobility banded ankle mob Ring Planks 6 min EMOM: 1 1/4 back squat x 2 @ 60% 4 min EMOM: 3 OHS building 22 min...
070215
Dynamic Warmup Arm Swings/Leg Swings Ring pulls to dip support 30 total reps 3 min EMOM: 3 Push Jerk @ 75% Jerk Max 4 min EMOM: 2 Split...
070115
Dynamic Warmup Wall Split/Partne Hammies Ankle mob 8 min EMOM: Back Squat 1 rep @ 95% 5 min EMOM: Pause Front Squat 2 reps @ 80% Bech...
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...
062915
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:...
062615
Dynamic Warmup Stretch Armstrong Pigeon pose Couch Stretch Kipping work Tricep Extension 3x15 6 min E2MOM: 4 Back Squat @ 80% 4 min EMOM:...
062515
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
062414
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%...
062315
Dynamic Warmup PVC pass through Banded shoulder mob 4x5 strict press @ 80% 6 min EMOM: 2 Split Jerk starting @ 80%, increase weight at...
