11
07
2019

Training 7-12-2019

Warm up: Joint Mobility/Dynamic Conditioning: 5 Rounds 10 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Snatches (10R/10L) 53/35 Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

10
07
2019

Training 7-11-2019

Warm-up: Joint Mobility/Dynamic Conditioning: 3 Rounds 15 Bench Press or DxKB Floor Press 30 Partner MedBall Twists (15R/15L) 20/14 20 Russian Swings 53/35 20 Renegade Rows 53/35 (10R/10L) 10 Ring supported bicycles (5R/5L) 6 Top Down SandBag TGU Returns (3R/3L) *DECREASE the Reps on the Bench each...

09
07
2019

Training 7-10-2019

Warm Up: Joint Mobility/Dynamic Conditioning: “Turn and Burn 2.0” Row 500 Meters 8 Minute Alt. Tabata Burpee/Air Squat Run 400 Meters Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

08
07
2019

Training 7-9-2019

Warm-up: Joint Mobility/Dynamic Strength: “Sigmundsdottir Complex” 5 DxKB Snatch 5 DxKB Cleans 5 DxKB Swings 5 DxKB Shoulder to Overhead 10 Single arm Shoulder to Overhead (5R/5L) *Build to a maximal effort, hitting 3-5 volume building sets leading up to this, based on available bell wei...

07
07
2019

Training 7-8-2019

Warm-up: Joint Mobility/Dynamic Strength: Squat 2 x 20 *Perform at 45-50% of your 1rm *Rest 120 Second between efforts Conditioning: 4 Rounds 21 WallBalls 15 Cal Row 9 MedBall Cleans Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)