Thursday 3.31.2016

Workout of the Day 1. Front Squat Sets 1-3: 3 reps @ 70-75% Sets 4-6: 2 reps @ 80-85% Sets 7-9: 1 rep @ 90-95% 2. For Time: Row 1000m 50 DU’s 40 HR Push-ups 30 Box Jump (24/20) 40 HR Push-ups 50 DU’s 3. Mobility: Dragon Pose, Lizard Pose, Twisted Cross...

Wednesday 3.30.2016

Workout of the Day 1. Power Clean + Split Jerk *Build to max at this complex 2. 10 minute AMRAP: Run 200m 14 OHS (95/65) 7 KB Swings (70/53) 3. Mobility: Seated Straddle, Butterfly Pose, Eagle Pose Post your results to the...

Tuesday 3.29.2016

Workout of the Day 1. EMOM for 9 minutes: Minute #1: L-Pull-up x 5-7 reps Minute #2: Hollow Hold x 30-45 sec Minute #3: DU’s x 30 reps 2. 4 Rounds For Time: 6 Deadlifts (285/185) 9 HSPU 12 T2B 3. Mobility: Forward Fold Pose, Half Frog Pose Child’s Pose...
Monday 3.28.2016

Monday 3.28.2016

Workout of the Day 1. Back Squat Sets 1-3: 3 reps @ 70-75% Sets 4-6: 2 reps @ 80-85% Sets 7-9: 1 rep @ 90-95% 2. 3 Rounds (:40 sec on, :20 sec off) Push Jerks (135/95) Wall Balls Bike for Calories Burpees *Rotate stations during the :20 sec off 3. Mobility: Archer...

Friday 3.25.2016

Workout of the Day 1. 3 Sets: OH Walking Lunge with KBs x 10-12 reps Hip Extension x 12-15 reps Max Unbroken DU (1 minute of practice) *Rest as needed 2. Teams of 2: 15 minute AMRAP 1st 5 minutes… P1: Run 200m P2: Max Power Clean (155/105) 2nd 5 minutes…...