02
04
2019

Training 4-3-2010

Warm-up: Joint Mobility/Dynamic Conditioning: 50 OHS (45/35) 75 American Swings (53/35) 100 Russian Swings (53/35) 200 Double Unders 100 Russian Swings (53/35) 75 American Swings (53/35) 50 OHS (45/35) *this is to be performed as a pair, with one partner accumulating reps at a time *every 2 minutes...

01
04
2019

Training 4-2-2019

Warm-up: Joint Mobility/Dynamic Strength: Bench Press 5 x 3 Immediately AFTER each set perform the following Double KB/DB Complex 5 x Bent over Row 3 x Hang Power Clean 1 x Pushpress *Rest 90-120 seconds Between Efforts *Record weight used for Bench and KB/DB Complex Conditioning: 12 Minute AMRAP 4...

31
03
2019

Training 4-1-2019

Training for Monday Warm-up: Joint Mobility/Dynamic Strength: Squats 3 x 20 Immediately AFTER each set, perform the following Single Arm KB Complex (R/L) 1 x Dead Clean 1 x Bottoms Up Clean 1 x Bottoms Up Squat *Rest 90-120 seconds Between Efforts *The Barbell Squats are meant to be lighter today, y...

29
03
2019

Training 3-30-2019

Warm up: Joint Mobility/Dynamic Conditioning: “Is This A Relay?” In teams of 3, each partner must complete the following sprint piece: 500m Ski / 500 m Row / 50 cal Bike 15 Back Squats (205/145) 25 Thrusters (75/55) *You cannot advance until the partner in front of you advances to the next station *...

28
03
2019

Training 3-29-2019

Warm Up: Joint Mobility/Dynamic Conditioning: 15 Minute EMOM Minute 1: 15 Russian Swings (53/35) + 10 Air Squats Minute 2: 30 Second Weighted Hollow Hold (25/15) Minute 3: 15 Russian Swings (53/35) + 20 DU Minute 4: 45 Second Ring Plank Hold Minute 5: REST Cool Down: 3-5 Minutes of light monostructu...