A1) Strict HSPU 5×5 A2) Barbell Curls 5-5-5-5 B) Press 5-5-5-5 C) 3 RFT 10 Back Squat (135/85) 10 Pullups 10 Burpees 10 KBS (55/35)
Read MoreA) *Pullup Program B) Front Rack Mobility (T-spine & Shoulder rotation) C)Bear Complex 3-3-3-3 D) 10 Min AMRAP 15 P.Snatches (75/45) 15 Box Jumps Tabata Situps
Read MoreA) Coach’s Choice: Mobility B) Weighted windshield wipers 30/30 x 4 C) Pistol work D)60/60 x3 P.Press (95/55) KBS (55/35) KB Step Ups (24/24)
Read MoreA)OHS Mobility B) KB Bent press 3×3 C) 1 1/4 OHS 3-3-3-3 D) Buy in: 30 KBS (55/35) 3 rounds 10 Dips 10 Cleans (135/85) Buy Out: 30 KBS
Read MoreWarm up: 10 Min Double Unders A) Front Rack Mobility (T-spine& Lats) B)Barbell Curl 3×8 C) 1 1/4 Front Squat – Heavy 3 D) 5 RFT 10 OHS (95/55) 10 Dips 10 Hop Over Burpees
Read MoreA)KB Snatch Work B) Cossak Lunges 5-5-5 C) 2 pause P. Snatch (2 sec Pause above knee, 3 Sec Power landing) 1.1.1 x4 D)3 rounds 8 Pistols (each) 10 Burpees 12 KB Snatches (55/35) Scale (s.arm swings)
Read MoreA) *Pull Up Program B) 30/30 x 3 Banded Eccentric KBS C) 1 1/4 Back Squat – heavy double D)EMOTM 15 1: 5 Power Clean 1 FS (135/85) 2: 5 Thruster 5 Box Jump (24/24) 3: 5 DL 5 Burpee
Read MoreA) Hip Mobility B) TGU 3-2-1 C) AMRAP 20: 15 pullups 30 pushups 45 squats
Read MoreA) * Pull up program B) OH Barbell Situps 3×10 C) Halting Snatch Grip DL 2.2.2 x3 D) Double Under Helen 3RFT 50 DU 21 KBS (55/35) 12 Pull-ups
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