July 28, 2016

Tuesday 7.19.16 Strength and Conditioning

Strength/Skill Turkish Get Ups Notes: Spend 10 minutes working on technique work up to something heavy for the day, perform your 1 rep max on each […]
July 28, 2016

7.15.16 Friday Strength and Conditioning

Strength 5×3 Overhead Squats Notes: Warmup and perform 5 working sets, starting around 65% and building up to your max for the day. Conditioning EMOM For […]
July 28, 2016

7.14.16 Thursday Strength and Conditioning

Skill/ Strength Tabata: L-Sit (parallettes, ring, box) Plank Hollow Hold Handstand Hold *20 sec on/ 10 off for 4 rounds (2 minutes) each Notes: No rest […]
July 28, 2016

7.13.16 Wednesday Strength and Conditioning

Strength Take 20 minutes to build up to a heavy set of 3 Power Snatches. Conditioning 4 Rounds: 100m KB Farmers Carry, 15 Russian twist (r+l=1) […]
July 28, 2016

7.12.16 Strength and Conditioning

Strength Strict pullups – 5-4-3-2-1, rest :60 Bent over Dumbbell Rows – 3×10, rest :60 Notes: If you preformed this last week, build upon that and […]
July 28, 2016

7.11.16 Monday Strength and Conditioning

Strength 5×3 Back Squats Notes: Your goal today is to warmup and preform five working sets. Start at 75% and build. Don’t go over 90% of […]
July 28, 2016

7.8.16 Friday Strength and Conditioning

Strength and Conditioning Strength/Skill: “Tabata” Double Unders Notes: Score for this will be your lowest number performed in any given round. Conditioning: 15-12-9 Power Clean Burpees Rest […]