October 12, 2016

Wednesday 10.12.16

Strength: A. Back Squats 5 x 5 reps, pause 2 seconds at bottom B. 5×3 Bent over row (building) Notes: Alternate between movements. This is a […]
October 11, 2016

Tuesday 10.11.16

Skill – 3 rounds for quality: -5 pistols each leg (weighted) or 10 candle stick to pistol -20 hollow rocks -100 m bottoms up waiters carry […]
October 10, 2016

Monday 10.10.16

Monday Strength Every 90 seconds for 12 minutes: 8 sets Three Power Cleans, + 3 Depth Jumps Notes: L1: 65/35 or DBs, 3 vertical jumps L2: […]
October 5, 2016

Wednesday

Strength EMOM 10 Minutes 3 Hang Power Snatches, 3 Broad Jumps Notes: Choose a weight you can maintain with good form. Conditioning 21, 15, 9 Reps […]
October 4, 2016

Tuesday 9.4.16

Tuesday Strength Back Squat 2X3 @70%, 2X3@ 80%, 1X3@85%, 2×3@90% Conditioning 5 Rounds of 3 Min AMRAP 5 Power Cleans 10 Floor Press 15 Heavy Russian […]
October 3, 2016

Monday 10.3.16

Strength Deadlift 3×3 85% 1 Min ME (Unbroken set) Strict Pull-Ups x3 Notes: alternate between exercises. Record total # of pull-ups,  scale to ring rows or […]
September 30, 2016

Friday 9.29.16

Friday Agility/Skill: 7 sets of 50-yard sprints @85% for the first three sets. Notes: Rest is the JOG back to the starting line. Run at a […]