060815
Warmup: 7 min to stretch and warmup 50 DU 20 unbroken WB (focus on hip crease below knee) Back Squat: 4x6 @ 75% Deadlift: 4x4 @ 70%...
060515
Warmup: walking lunges Peeping Tom Broad Jump Wall splits/frogger Squat therapy PVC pass through/coach B 6 min EMOM: Alt. Kips/Pistols 5...
060415
Dynamic Warmup Ankle Mobility PVC pass-through Strict Press 7x4 @ 70% Snatch Grip High pull 6x3 @ 65% Metcon: run 800m 15 ring support to...
060315
Jog 400m Partner Hammies Pigeon Pose 8 min E2MOM: 7 Back squat @ 70% 6 min E2MOM: 4 OHS @ 65% 5 min EMOM: 1-7 strict pullup Metcon: 5...
060215
Dynamic Warmup 20 HR pushups 3 min hollow body Bench Press 7x4 @ 75% 1RM Ring dips 4x6 Shuttle run x3 for time 40 yard dash for time x3...
060115
Dynamic Warmup ankle mob. 8 min E2MOM: 10 back squat @ 60% 1RM 6 min EMOM: 2 hang squat cleans + 1 Jerk @ 75% Metcon: 20 min AMRAP: 5...
052915
Dynamic Warmup Partner Hamstrings Pigeon Pose 7 min for Pistols 4 min EMOM: 10 back squat @ 60% E3MOM for 15 min 200m run 9 thrusters...
052815
Dynamic Warmup Bench Press 10x3 @ 75% Bent over Rows 4x7 Metcon: 3 min of 5 situps 5 wallball (20/14) rest 2 min, then, 5 min of 20 KB...
052715
Dynamic Warmup Coach B warmup 10 min to est new 1RM Power Clean 4 min EMOM: 12 back squat @ 55% 4 min EMOM: 6 FS @ same weight Metcon:...
052615
Dynamic Warmup Hamstring Mobility Ankle mobility Squat therapy Shoulder Mobility 7:00 to est 1RM strict press "Annie's at the bar"...
