A) KB Windmil 3 x 8 B)Wall Walk 2-2-2 C)Front Squat Heavy 3 D)3 Min AMRAP 10 pullups 10 Burpees REST 1 MIN 3 Min AMRAP 10 Box Jumps 10 KBS REST 1 MIN 3 Min AMRAP 10 Pushups 10 situps
Read MoreA) COSAK Lunges 5-5-5 B) Deadlift 5×5 C) GoodMorning 3×8 D) 4 RFT 10 Power Cleans 10 Push Press 10 Hop Over Burpees
Read MoreA) Snatch Press (Drop & Press) 3×8 B) Snatch (Full) Build to Heavy Single C) 15min AMRAP 30 MedBall Clean-Wallball-Burpee 30 Pullups 30 KBS
Read MoreA) P.Clean & Press + Split Jerk 1.1 x3 B) Back Squat @ 32×1 Heavy 5 C) 21-15-9 Alt.DB Snatch (Total) WallBalls Box Jump
Read MoreA) 10 Min Pistol Work B) Weighted Plank 3x 1min C) 5 rounds for time: 200M Run 15 overhead squats
Read MoreA)Back Squat 3 x 10 @ 70% B) L-Sits 4 x 30 sec C) 5RFT 10 P.Cleans 10 Thrusters 10 Burpees D) Hip Mobility
Read MoreUsing this technique favored by trainers and coaches can get you better results and fewer injuries. You’ve faithfully jogged three times a week for years, ran a few 10k’s , even a marathon or two. You consider yourself to be in pretty good shape. But when a friend invites you to spare on their ultimate […]
Read MoreA) BTN Jerk 3.3.3 B) Clean (Full) Build to Heavy Single C) Back Squat 3×10 D) 5 RFT 8 Power Clean 200M Run
Read MoreA)OHS @23×1 4-3-2-1 B1)Floor Press 5-5-5-5 B2) Pendlay Row 5-5-5-5 C) 2 RFT 20 L KBS 20 R KBS 20 Box Jump 20 Situp 20 Burpee
Read MoreA)Toe Drags x3 B)Deadlifts 5-5-5-5 C) Burpee + Back Squat Ladder rest 3 Min Burpee + Shoulder Press Ladder rest Burpee + P.Clean Ladder
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