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 […]
September 29, 2016

Thursday

Thursday Strength/Skill: Four sets of: A. Turkish Get-Up x 2 reps each arm B. 30-45 sec Handstand Hold Rest 60 seconds in between Conditioning 10 minutes […]
September 28, 2016

Wednesday 9.28.16

Strength Every minute on the minute for 10 minutes preform: 2 Power Cleans,  followed by 5 Rocket Jumps Rocket Jump Video: “An athletes ability to display […]