15
12
2017

Training 12-16-2017

Warm-up: Joint Mobility/Dynamic “Heavy Hang Grace gets Jumped” Perform 30 full Hang Clean into thrusters at 155/115. Every fifth rep do 20 doubleunders. *Post Time to complete Comment Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

14
12
2017

Training 12-15-2016

Warm-up: Joint Mobility/Dynamic Strength: In 10 Minutes work up to a Heavy 7 Rep Zercher Squat or RDL coming from the Ground *In the 10 Minutes you must ALSO accumulate 100 HEAVY Russian Swings, you have 10 minutes to complete both goals. Set a clock and get to it *If you are not comfortable with th...

13
12
2017

Training 12-14-2017

Warm-up: Joint Mobility/Dynamic Conditioning: 18 Minute AMRAP 1 Rope Climb 12 Foot SandBag Carry Out 1 SandBag Squat 2 Burpees Over the SandBag 12 Foot SandBag Carry Back 2 Rope Climb 24 Foot SandBag Carry Out 2 SandBag Squat 2 Burpees Over the SandBag 24 Foot SandBag Carry Back 3 Rope Climb 36 Foot...

12
12
2017

Training 12-13-2017

Warm-up: Joint Mobility/Dynamic Conditioning: “Dirty Dozens” 3 Rounds 6 Push Presses 6 Swings 12 Snatches 6 Swings 6 Push Presses *Rest 90 Seconds Between efforts *Todays Snatches may be perfomed as “Half Snatches” if you so choose to. This means you may return to the bells to the rack f...

11
12
2017

Training 12-12-2017

Warm-up: Joint Mobility/Dynamic Conditioning: 1 Deadlift 405/275 10 Cal AirDyne 12 Cal row 18 Second Max Battle Rope 4 SandBag TGUs (2R/2L) 2 Deadlift 365/245 12 Cal AirDyne 14 Cal row 20 Second Max Battle Rope 4 SandBag TGUs (2R/2L) 3 Deadlift 335/225 14 Cal AirDyne 16 Cal row 22 Second Max Battle...