Friday 7.29.2016

Workout of the Day 1. EMOM for 15 minutes: Minute 1: Ring Dips x 8-10 reps Minute 2: Skin-the-Cat x 1-2 reps Minute 3: Handstand Hold x 30-45 seconds 2. 4 Rounds For Time: 10 Deadlifts (185/125) 20 Box Jumps 3. Mobility: Forward Fold, Frog Pose, Buttefly Pose Post...

Thursday 7.28.2016

Workout of the Day 1. EMOM for 12 minutes: Minute 1: Power Snatch x 2 reps 75-80% Minute 2: Strict Pull-up x 6-8 reps 2. 12 minute AMRAP: 30 Wall Balls (20/14) 30 Toes-to-Bar 30 HSPU 3. Mobility: Dragon Pose, Pigeon Pose, Seated Straddle Post your results to the...

Wednesday 7.27.2016

Workout of the Day 1. Spend 10-15 minutes Work on a Gymnastic Skill 2. 5 Rounds For Time: 10 Thrusters (115/75) 1 Legless Rope Climb 10 Alt. OH Lunges 3. Mobility: Eagle Pose, Half Frog Pose, Child’s Pose Post your results to the...

Tuesday 7.26.2016

Workout of the Day 1. Front Squat Set 1: 5 reps @ 65% Set 2: 3 reps @ 75% Set 3: 1 rep @ 85% Set 4 – 8: 3 reps @ 75% *Rest as needed 2. 10 minute AMRAP: 50 DU’s 5 Strict Pull-ups 3 Power Snatches (135/96) 1 OHS 3. Mobility: Accumulate 2 minutes of Foam...

Monday 7.25.2016

Workout of the Day 1. Take 10-15 minutes Build to today’s heavy Power Clean and Jerk 2. For Time: 30 KB Swings (70/53) Run 800m 30 KB Swings 3. Mobility: Twisted Cross Pose, Forward Fold, Butterfly Pose Post your results to the...