Month: October 2014

Friday Oct.31, 2014

Posted in Workout of The Day , October 30th, 2014

A) Wall Walks + Step B) Snatch Complex High Pull Muscle Snatch Hang Snatch C) 7 rounds 3 Paralette Shoots 10 Box Jumps 5  Pushups

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Thursday Oct.30, 2014

Posted in Workout of The Day , October 29th, 2014

A) Snatch Balance heavy 3 B) Clean& Jerk 2-2-2-2-2 C) 5 mins 5 power Snatch 5 burpee rest 5 mins 4 mins 10 KBS 5 Ring Rows

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Wednesday Oct.29, 2014

Posted in Workout of The Day , October 28th, 2014

A) Scap Pullups 3x 6-8 Band Pulls 3x 8-10 B) 75% Back Squat @22×1 3-3-3-3 C) 15min @ 75% 5 Paralette Shoot Through 5 Pushups 5 Burpees 10 Hollow Rocks

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Tuesday Oct.28, 2014

Posted in Workout of The Day , October 27th, 2014

A) Pike Position pushup Hip Mobility B) 80% Front Squats @22×1 1-1-1-1 C) 5 Rounds 10 Thrusters 10 KBS 10 Box Jumps

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Monday Oct.27, 2014

Posted in Workout of The Day , October 26th, 2014

A) pistol Progressions B) Clean& Jerk CompLex 2-2-2-2-2 High Pull Muscle Clean Hang  Clean & Jerk C) 10 Rounds 4 Ring Dips 6 Burpees 5 Ring rows

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Saturday Oct.25, 2014

Posted in Workout of The Day , October 24th, 2014

A) Goblet Duck Walks B) Build to Heavy OHS c) Baseline 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups

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Friday Oct.24, 2014

Posted in Workout of The Day , October 23rd, 2014

A) Barbell TGU heavy Single B) Front Rack Rev. Lunges 8-7-6-5 increase wt each Set. 2min Rest C) 15-9-6 Thrusters Box Jumps KBS

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Thursday Oct.23, 2014

Posted in Workout of The Day , October 22nd, 2014

A) Snatch Balance heavy 3 OH Mobility B) EMOTM x10 Press x5 C) 10 Min EMOTM 7 KBS 10 ft run 7 Wall Balls

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Wednesday Oct.22, 2014

Posted in Workout of The Day , October 21st, 2014

A) Good Mornings 3x 8 increase per set B) 70% Back Squat @22×1 4-4-4-4 C) 5 mins 5 power Clean 5 burpee rest 5 mins 4 mins 10 Hollow Rocks 5 Ring Rows

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Tuesday Oct.21, 2014

Posted in Workout of The Day , October 20th, 2014

A) L-Sit EMOTM x5 Followed by OH Mobility B) Jerk 1-1-1-1-1 C) EMOTM x 10 Pwr Snatch x3

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