Month: January 2016

Wednesday Jan.20, 2016

Posted in Workout of The Day , January 19th, 2016

A) Weighted Pullups 5-5-5 B) Snatch Grip Deadlift x 1 Hang snatch x 1 Overhead Squat x 2 C) 2 rounds for time of: 30 KBS 7 T2B 3 Rounds 10 Box Jumps 10 DB Push Press

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Tuesday Jan.19, 2016

Posted in Workout of The Day , January 18th, 2016

A) EMOTM x 10 5 Push Press @65% B) Bulgarian Split Squat @31×1 3x 6-8 (Increase each Set) C) 3 rounds 15 Pullups 15 Thrusters (95/65) rest 2 mins each round

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Monday Jan.18, 2016

Posted in Workout of The Day , January 17th, 2016

A) HSPU 5-5-5 B) 1 1/4 Back Squat 4-4-4-4 C) 8 Rounds 4 Burpees 6 Power Cleans (115\75) 8 Wallballs\ DB Thrusters

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Saturday Jan.16, 2016

Posted in Workout of The Day , January 15th, 2016

A) Weighted planks x3 (30-60sec) B) Turkish Situps 6-8 x3 C) 15 mins @ 75% 10 Medball Lunges 15 KBS 20 Hollow ROcks 25 burpees    

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Friday Jan.15, 2016

Posted in Workout of The Day , January 14th, 2016

A) 60/60 x4 Double Unders B) Front Rack Rev Lunges 8-7-6-5 (Increase wt each set) C) 10 minutes @ 90%/high effort: 15 front squat @ 95lbs/65lbs 15 Box Jumps Rest 3min 2 Min AMRAP Plate touch Burpees

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Thursday Jan.14, 2016

Posted in Workout of The Day , January 13th, 2016

A1) 5 Sec. Scap hold 5-5-5-5 A2) Pendlay Row 5-5-5-5 B) 5 C&J TnG  6 Sets (Rest 45 sec b/t sets) C) 60/60 x2 Row DU WB Box Jump OHS (65/35)

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Wednesday Jan.13, 2016

Posted in Workout of The Day , January 12th, 2016

A) Muscle Up Tech B1) Front Rack Lunges 8-7-6-5 B2) Single leg hip Drive 8-8-8-8 C) Diane 21-15-9 Deadlifts (225/155) or 70% HSPU Scale to use Pike\ring Pushups

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Tuesday Jan.12, 2016

Posted in Workout of The Day , January 11th, 2016

A) Banded KBS 30/30 x4 B) Snatch Complex Snatch DL +Snatch DL (3sec.Pause at hip) +Hang P.Snatch +OHS C) 20 Front Squat (135/85) 20 Pushups 20 Power Clean (135/85) 20 Box Jumps 20 Burpees 20 KBS (55/35) 20 Strict Pullups

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Monday Jan.11, 2016

Posted in Workout of The Day , January 10th, 2016

A) Weighted Pullup 5-5-5 B) EMOTM 10 5 Push Press (65%-70%) C) Heavy Single DL D) Row 500m + 21-15-9 Thrusters (95/65)  & KBS (55/35)

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Saturday Jan.9, 2016

Posted in Workout of The Day , January 8th, 2016

A) L sits (Accumulate 2 min) B) TGU 3-2-1 C) Romanian Deadlifts 8-8-8-8 D) 3 RFT 21 KBS 15 Pullups 9 Paralette Shoots

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