24
06
2018

Training 6-25-2018

Warm-up: Joint Mobility/Dynamic Strength: Squats 1 x Front Squat, 10 x Back Squat *Rest 90-120 seconds between sets *You must use the same weight for both sets of squats. Conditioning: 1000m Row 50 Pistol Squats (alternating) 30 Hang Power Cleans (185/135) Cool Down: 3-5 Minutes of light monostructu...

22
06
2018

Training 6-23-2018

Warm-up: Joint Mobility/Dynamic Conditioning: Choose either A or B A) 30 Muscle Ups for time B) 21-15-9 Strict Pullups Ring Dips DB Hang Power Cleans (50/35) Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

22
06
2018

Training 6-22-2018

Warm-up: Joint Mobility/Dynamic Conditioning: 30 Min Alternating EMOM Odd Minutes: 50ft Famers Carry (Open Weight) 2 Deadlifts (275/185) 5 Burpees Even Minutes: 8 Weighted StepUps (4R/4L) 24/20 (Open Weight) Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

20
06
2018

Training 6-21-2018

Warm-up: Joint Mobility/Dynamic Conditioning: 50 Cal Bike 50ft Sled Push 50ft Sled Drag 25 Air Squats 350m Row 50ft Sled Push 50ft Sled Drag 25 Air Squats 150 Double Unders 50ft Sled Push 50ft Sled Drag 25 Air Squats *Sled should be unweighted and performed as a Sprint Cool Down: 3-5 Minutes of ligh...

20
06
2018

Training 6-20-2018

Warm-up: Joint Mobility/Dynamic Strength: Perform either A or B A) Close Grip Bench Press 10 x 1 *Rest 60-90 seconds B) Gymnastics Strength/Super Set Perform 5 series of the following lifts 5 Yates Rows 5 Hip Thrusts 2-4 Muscle-ups or 3-5 Russian Dips *Choose a weight on the hip thrusts that allows...