16
11
2018

Training 11-17-2018

Warm-up: Joint Mobility/Dynamic Strength: A) 3 Rounds 5 DxKB ManMakers (with no overhead) *rest 1 minute between rounds B) Single arm Bench Press 10-10-10-10 *4 rounds of 10, building each round, 5R/5L *These are preferably performed with a dumbbell *Rest as needed Conditioning: 8 Rounds 3 Strict Ch...

15
11
2018

Training 11-16-2018

Warm-up: Joint Mobility/Dynamic Conditioning: 2 Rounds 100 Russian Swings (53/35) 50 Double Unders 40 WallBalls (20/14) 30 Burpees 20 C2B PullUps 10 Ring Dips Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

14
11
2018

Training 11-15-2018

Warm-up: Joint Mobility/Dynamic Strength: Power Clean In 7 sets work up to Heavy Single, Double or Triple Power or Full Clean *Rest 60 seconds between efforts *You may build each round if you choose to. Be sure to pick a rep count and stick with it. Go no higher than good form will allow, and match...

13
11
2018

Training 11-14-2018

Warm-up: Joint Mobility/Dynamic Conditioning: 2 Rounds 3 Rope Climbs 1 ManMaker (53/35) 7 Burpees 1 DxKB Bully Complex (53/35) 5 Burpees 3 Rope Climbs 1 ManMaker (53/35) 7 Burpees 1 DxKB Bully Complex (53/35) 5 Burpees 3 Rope Climbs *Rest 3 Minutes Between Rounds, record splits for both Rounds Bully...

12
11
2018

Training 11-13-2018

Warm-up: Joint Mobility/Dynamic Conditioning: Team Workout 100 Rep Bench Press for Time *This is to be completed in Teams of Two, one partner will perform a set and then the next partner will go. After both partner have performed a maximal set, they will BOTH perform the following. Once you have com...