November 21, 2017

Tuesday 11.21.17

Pause Front Squats 5×3 *3 second pause at the bottom   15*13*11*9* Pistols (total reps/alternating legs) Front Rack Walking Lunges (135/95) (total reps alternating legs) Heavy […]
November 20, 2017

Monday 11.20.17

Bench Press 10-8-6-4-4-4 *working up in weight   4 Rounds for Quality: 40 Double Unders 10 Dips 8 Seated Shoulder Presses 6 Push Ups
November 17, 2017

Friday 11.17.17

6 Rounds: 12 Calorie Row 3 Burpees Max Toes to Bar (record reps) *rest as needed   Tabata Core Work: *3 Rounds each movement Butterfly Sit […]
November 16, 2017

Thursday 11.16.17

5min to find Max Height Box Jump   Back Squats 3-3-3-3-3   Sled Push & Pull 30ft distance 6x/person *as heavy and fast as possible   […]
November 15, 2017

Wednesday 11.15.17

5min AMRAP 5 Russian KB Swings 5 American KB Swings 10 Alternating Single Arm KB Swings 10 Alternating Single Arm KB Snatch 20 Goblet Squats *Rest […]
November 13, 2017

Tuesday 11.14.17

8×3 Strict or Weighted Pull-Ups   10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-Ups Burpee Box Overs Air Squats
November 13, 2017

Monday 11.13.17

14min EMOM Power Clean + Hang Clean + Front Squat *working up in load   15min AMRAP 200m Farmer Carry 20 Front Rack Position Lunges Max […]