062215
Dynamic Warmup Squat Therapy 50 DU Kipping Pullup work 10 min E2MOM: 4 min- 6 back squat @ 75% 6 min- 3-4 back squat @ 85% 5 min EMOM:...
061915
Warmup: Dynamic Arm/leg swings Banded shoulder/ankle/hip 5x3 Back Squat @ 75% 1RM 10 min EMOM: 3 split Jerk @ 75% 1RM Metcon: 12 min...
061815
Dynamic Warmup Partner Hamstring Power Clean: 3x5 @ 60% - high hang 2x5 @ 75% - hang 3x2 @ 85% - TNG 3 Position Hang Power Snatch: 4x2 @...
061715
Dynamic Warmup Pigeon/Couch stretch For time: 20 OHS @ 75% 30 Front Squat @ 80% 50 Front rack lunges (95/65) 60 boxjumps run 1 mil Ring...
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...
