15
09
2019

Training 9-16-2019

Warm Up: Joint Mobility/Dynamic Strength: 3 Sets 5 Knee Jumps 15 Back Squats (-5) 45 Second Weighted WallSit Rest 90-120 seconds between efforts The -5 means to DECREASE the Reps on the Squats each new round going 15,10,5 Conditioning: 3 Rounds 7 PullUps 7 Cheater Cossack Squats R 53/35 7 Cheater Lu...

13
09
2019

Training 9-14-2019

Warm-up: Joint Mobility/Dynamic Strength: 5 Rounds of the following: 3 BarBell or DB Bench Press 3 Dead Clean Lunges + 5 Kneeling Cleans R/L *Rest 90-120 Seconds between Efforts on completion of your KB series *The goal is to use the Same weight across the board for all 5 sets Conditioning: 5 Rounds...

12
09
2019

Training 9-13-2019

Warm-up: Joint Mobility/Dynamic Strength: Deadlift (Conventional or Sumo) 1 x 5+ *These may be performed as touch and go reps *If you switched to Sumo last week you may pull with that style as well Conditioning: 7 Rounds 20 Double Unders 4 Strict HSPUs 1 DxKB ManMaker (53/35) Cool Down: 3-5 Minutes...

11
09
2019

Training 9-12-2019

Warm up: Joint Mobility/Dynamic Conditioning: 16 Minute Alternating EMOM 1: 50 Foot Sled Push 2: 40 Second Battle Rope 3: 30 Second Hollow Rock or Chinese Plank 4: Max Ball Slams (20 Rep Cap) Cool Down: 3-5 min of Light Monostructural

10
09
2019

Training 9-11-2019

Warm-up: Joint Mobility/Dynamic Conditioning: 9/11 Memorial Partner Workout 18 Minute AMRAP 9 Carry and Squats 11 Turkish Get Ups 2001 Meter Row *Only one partner may be working at a time in this workout. At the end of your 18 Minute AMRAP you will row 2001 Meters on a rower as a team to finish. *Yo...