17
07
2019

Training 7-18-2019

Warm-Up: Joint Mobility/Dynamic Conditioning: 3 Rounds of 20 second max: Double Unders 20 second max: Russian Swings 53/35 20 second max: Unweighted Lunges Rest 8 Minutes (Perform a 800 Meter run as part of Rest) 3 Rounds of 20 second max: Double Unders 20 second max: Russian Swings 53/35 20 second...

16
07
2019

Training 7-17-2019

Warm-Up: Joint Mobility/Dynamic Conditioning: 3 Rounds of the Following series: 2 Rounds 1 Rope Climb 100ft Sled Push 1 Rope Climb 14 Half Moon PushUps Active Recovery: 1 Round 2 SandBag TGUs (1R/1L) 20 Air Powered Cals 20Ft Hand Stand Walk 2 SandBag TGUs (1R/1L) *Just to be clear, you complete 2 Ro...

16
07
2019

Training 7-16-2019

Warm-Up: Joint Mobility/Dynamic Conditioning: “Ego is not your Amigo” Every 3 minutes for 9 minutes: 3 Rounds 7 Thrusters 5 Burpees *Thruster weight is open *If you fail to complete the work in any 3 minute window, you owe a 100 air squat penalty upon completion of the workout Cool Down: 3-5 minutes...

14
07
2019

Training 7-15-19

Warm up: Joint Mobility/Dynamic Conditioning: 5 Rounds 25 Box Jumps 24/20 -5 10 Renegade Rows 5R/5L 12 DxKB Cleans 53/35 10 K2E 20 Hollow Rocks -2 *DROP 5 Reps on the Box Jumps each round as well as 2 Reps on the Hollow rocks Cool Down: 3-5 minutes of Light Monostructural

12
07
2019

Training 7-13-2019

Warm up: Joint Mobility/Dynamic Conditioning: 21-15-9 DxKB Press 53/35 Strict PullUps Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)