August 24, 2016

Thursday 8.25.16

Strength 10 Hollow Ring Rows 10 Kipping Ring Rows 5­-10 Strict Pullups 5 Arch Hollow Swings 5 Arch/Hollow Swing + 1-4 Pullup 5 Kipping Pullup Notes: […]
August 23, 2016

Wednesday 8.24.16

Strength “Squat therapy” Perform 3×10 wall squats focusing on correcting technique deficiencies Tabata squats Notes: New athletes perform air squats or goblet squats to medicine ball. […]
August 22, 2016

Tuesday 8.23.16

Strength Against 21 minute running clock: 7 minutes to find a heavy 3 rep strict press 7 minutes to find a heavy 3 rep push press […]
August 22, 2016

Monday 8.22.16

Strength Take 20 minutes to establish a heavy 3 position clean Notes: New athletes, practice a perfect deadlift + hi hang clean + low hang clean. […]
August 19, 2016

Friday 8.19.16

TEST 5:  Attempt to perform 20 reps of Reverse Snow Angels with 5/2.5lb plates Rx for the snow angels is 5lbs for men and 2.5lbs for […]
August 18, 2016

8.18.16 Thursday

Strength Test 4: Max Strict pull-ups Standards for the pullups are full extension at the bottom and chin over the bar at the top with no […]
August 17, 2016

8.17.16 Wednesday

Strength Take 10 minutes to practice and establish Clean & Jerk weight for the workout Conditioning TEST 3: 10 minute EMOM: 10 Bar Facing Burpees 1 […]