A1) Sled rev. fly (Y’s – thumbs up) 5-5-5 No rest A2) Sled rev. fly (T’s – thumbs up)5-5-5 B) Romanian Deadlift 8-8-8-8 C) “Double Dragon” 2 RFT 40 Wall Balls (20/14) 30 KBS(55/35) 20 Pullups 10 Box Jumps 20 Pullups 30 KBS 40 Wallball 25 min cap
Read MoreA) Muscle Up Work B) Pendlay Row 5-5-5-5-5 C) 4x 60\60 – ALL OUT Rowing KBS Double Unders Step Ups
Read MoreA) OH Mobility B1) Scap Pullups 5×5 (3 sec pause up top) B2) Sotts Press (Snatch) 5×5 C) Back Squat 3-3-3-3 @80% D) Running Clock EMOTM x8 2 PC + Jerk @ 70-80% + For time 60 Front squats (95\65) Each break perform 10 Burpees
Read MoreA) OH KB Walks 4x Shuttle B) 15 Weighted Getups C) 60/60 x3 wallballs (20/14) KBS (55\35) Hollow Rocks
Read MoreA)OH Mobility B1)Scap Pullups 5×5 (3 sec pause up top) B2)Sotts Press (Snatch) 5×5 C1)Front Rack Lunges 8-7-6-5 C2) Single leg Hip Drive 6x 4 D) 20 min @ 75% Weighted Getups x5 10 Hollow rocks 15 Box jumps 20 KBS (55/35)
Read MoreA) Muscle up Work B) Muscle Snatch heavy 3 C) BTN Jerk Heavy Single D) 30 Burpees 50 Thrusters (65\45) 30 Pullups
Read MoreREMEMBERENCE DAY TEAM WORKOUT @ 10AM
Read MoreA) HSPU 5×5 B) KB Banded Swing 30/30 x4 C) 15 Min Snatch COmplex: High Hang Power x2 Hang Snatch (Full) x1 Heavy Single D) 12 min AMRAP 35 Pullups 35 Push Ups (HR) 35 Air Squats
Read MoreA) OH & HIP mobility B) Snatch Balance 2-2-2-2 C) Back Squat 5×5 @75% D) 60/60 x3 Double Unders KBS (55\35) Burpees Stepups
Read MoreA) Shoulder Mobility B) Rope Climb Technique C) TGU Heavy Single D) 60/60 x4 Double Unders KBS (55\35) Lateral Plate Burpee
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