20
09
2018

Training 9-21-2018

Warm-up: Joint Mobility/Dynamic Conditioning: Every 3 Minutes and 30 Seconds for 5 Rounds (17:30 total time) perform the following 30 WallBalls 20/14 20 Strict Presses 45/35 10 HSPUs *Yes your HandStand PushUps may be performed as kipping if you choose to do so *If you fail to complete your work in...

19
09
2018

Training 9-20-2018

Warm-up: Joint Mobility/Dynamic Condititioning: 4 Rounds 30 Second Battle Rope 30 Cal AirDyne 30 Second Battle Rope 15 Box Jumps 24/20 20-40-20 Sled Sprint 15 Hollow Rocks Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

18
09
2018

Training 9-19-2018

Warm-up: Joint Mobility/Dynamic Conditioning: 10 Minute EMOM Odd Minute: DxKB Complex Even Minute: Rest DxKB Complex is to be performed as the following: 7 x DxKB Deadlifts 7 x DxKB Swings 6 x DxKB Front Squats Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

17
09
2018

Training 9-18-2018

Warm-up: Joint Mobility/Dynamic Conditioning: 14 Minute AMRAP 20 PushUps 10 Hindu PushUps 20 Cal Row 10 Renegade Rows (5R/5L) 53/35 *Add 10 Reps to your Hindu PushUps each new Round Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

16
09
2018

Training 9-17-2018

Warm-up: Joint Mobility/Dynamic Conditioning: 5 Rounds 3 Strict Presses (135/95) 6 Front Squats (135/95) 9 Power Cleans (135/95) 12 Pull Ups Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)