Bulgarian Split Squat 3x 6-8 Suitcase carry (S.Arm Farmer) 60/60 x 3 each arm rest between each arm “Smurph” Run 400m + *Any combination 50 Pull-ups 75 Push-ups 150 Squats +Run 400m
Read MoreSotts Press 5-5-5-5 alt wt Dips 5-5-5-5 Back Squat @23×1 Heavy 3 15 Min AMRAP 9 Snatch (Full) 7 Pullup 5 Box Jump (high) Tabata Situps
Read MoreDeadlift 6x 6-8 ALT HSPU (As prescribed by coach)x6 High Pull + High Hang Snatch (Full) – Heavy Double Snatch Pulls 3×3 13min AMRAP 5 Squat Cleans Run 200m 10 Power Cleans Run 200m
Read MoreWeighted Pullups 5-5-5-5-5 ALT DB Walking Lunges (1 length) Clean and Jerk Tech 20 mins 5 Mins 10 P.Snatches / 5 Bar Muscle Ups rest 3 Mins 5 Mins 15 Front Squats \ 30 DU
Read MoreSeated (Floor) OH DB Press 5 x5 DBL KB Front Squat 5×5 (2 sec pause) Every 30 sec x10 1-2 MU 21-15-9 Squat Clean (135/95) Burpees Box Jumps
Read MoreDB Press 5×5 alt Push Up x5 Snatch Tech 15 Mins 15min AMRAP 12 OH BB Lunges 8 C2B 12 OH BB Lunges 8 BB facing Burpees
Read MoreTGU 3-2-1 25 Weighted Getups Rope Climb Tech 5 rounds 200M Run 15 Push Press (115/75)
Read MoreWeighted Pullups 5×5 atl DB Press 5×5 Clean and Jerk Tech 20 mins 60/60 x4 DB Snatch Double Unders KBS
Read MoreOur friends at Sublime Strength & Conditioning are having a fundraiser event this Saturday from 9am to 4pm. They are raising funds to help a local inner city youth hockey program. You can read more about these kids here Teams of 4 (2 men and 2 women) will do a few workouts, get sweaty, and […]
Read MoreSotts Press 5-5-5-5 alt Pullups 5-5-5-5 1 1/4 Back Squat 3-3-3-3 21-15-9 Ring Dips Power Snatch Burpees
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