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Saturday 6.25.16 Posted by admin on June 24, 2016 • No comments

In teams of 4:

3 Rounds:
2 working while 2 static hold a DL
20 Unison T2B
30 KB swings, each
-must complete all 20 at once
40 Partner Wall balls
400m plate carry (2 plates per group) all together

Friday 6.24.16 Posted by admin on June 23, 2016 • No comments

A. Warmup:
General Warmup

B. 4 rounds not for time:
10 Single-arm (R) dumbbell overhead lunge
20 sit-ups (scale up: GHD situps)
20 Good mornings
10 Single-arm (L) dumbbell overhead lunge

C. Cooldown:
20 x side plank reverse fly, each side
3 x 10 archer pulls
20 scap pushups
3:00 couch stretch, each side

Thursday 6.23.16 Posted by admin on June 22, 2016 • No comments

Pull Back Week

A. Warmup:
Tabata bar hangs and planks, alternating (8:00)

B. OTM for 10:00
Even: 10 T2B
Odd: 35 DU’s

C. 1 Mile T.T.

D. Cooldown:
3:00 Lizard, each side
3:00 Dragon, each side

Wednesday 6.22.16 Posted by admin on June 21, 2016 • No comments

Pull Back Week

A. Warmup:
20 TGU’s (10 each side)

B. 15:00 Snatch work
*goal is to move moderate weight (nothing over 70%) with good form

C. For completion:
1000m row (moderate pace)
50 bar facing burpees

D. Cooldown:
3 x 10 of each mvmt:
front raise, lateral raise, reverse fly

Tuesday 6.21.16 Posted by admin on June 20, 2016 • No comments

Pull Back Week:

A. Warmup:
21-15-9
Goblet Squats and pushups

B. Pullups 5 x 70% of max rep
*Scale up: MU’s

C. OTM for 10:00
3 TnG power cleans, 60% of PC 1RM

D. Cooldown:
800m run easy pace
10:00 foam rolling

Monday 6.20.16 Posted by admin on June 19, 2016 • No comments

Pullback Week

A. Warmup:
50 UB KB Swings

B. Press 3 x 5 @ 70%

C. OTM for 10:00
Even: 10 Wall Balls
Odd: 10 Box Jumps, step down

D. Cooldown:
couch Stretch, 3:00 each side

Saturday 6.18.16 Posted by admin on June 17, 2016 • No comments

In teams of 2 complete as many rounds as possible in 40 minutes of the following:

20 Power Cleans, 135/95
100 air squats (one working at a time)
then,
Empty the barbell and carry it 400m
then,
carry both plates for 400m
upon return load the barbell