November 3, 2017

Saturday 11.4.17

Handstand Walk 6x25ft or progressions   5 Rounds for Time: 200m Row 10 Dips 8 Handstand Push Ups 6 Tall Box Over (30+) 40 Double Unders
November 2, 2017

Friday 11.3.17

15min Snatch Work Deadlift+Lo Hang Power+Low Hang Full *working up to a heavy complex   16min EMOM Odd Min: 6 Toes to Bar + 5 Slamballs Even Min: […]
November 2, 2017

Thursday 11.2.17

Kettle bell/Dumbbell Front Squats 5-5-5   2min AMRAP Wall Ball Shots   3 Rounds for Time: 12 KB/DB Thrusters 15 Med Ball Cleans 5 Strict Hand Stand […]
November 1, 2017

Wednesday 11.1.17

7 Rounds of Complex for Quality 5 Pull-Ups/3 Chest to Bar Pull-Ups/2 Muscle Ups *scale to less reps or progression   10min AMRAP 6 V-Ups 10 […]
October 31, 2017

Tuesday 10.31.17

7min EMOM Full Clean/Front Squat/Jerk *working up in load   8 Rounds: 100m Sprint 6 Burpees 2 Clean & Jerks (final load from EMOM) *rest as […]
October 29, 2017

Monday 10.30.17

Overhead Squats 8-6-4-4-4 *working to a heavy 4   10min AMRAP 20 Alternating Dumbbell Snatches 16 Sing Arm Dumbbell Squats (8 each) 12 Lunges (6 each […]
October 27, 2017

Saturday 10.28.17

Bench Press 5-5-5-5-5 Working up in weight   Core Work 50 Russian Twists with Plate 25/15 4 x 50m Steering Wheel Plate Hold Walk   3 […]