Happy New Year! Team Workout @Noon
Read MoreA) 30/30 x3 Band Assisted Ecentric KBS B) Bench Press 4×10 C) 15min @ 75% 2 Wall Walks 10 Hollow Rocks 20 KBS 10 Burpees 1 Rope Climb
Read MoreA) Wall Walks 3-3-3 B) Back Squat Set 1 & 2: x10 @65% Set 3: x12 @70 Set 4: x20 @75% increase from previous week C) 60/60 x3 DU KBS WB Row
Read MoreA) 60/60 x4 Double unders B) High Hang Snatch – heavy Single C) Snatch Pulls 3-3-3-3 D) 4 rounds 5 P. Clean (135/85) 10 Front Squat 5 Push Jerk rest 90 sec
Read MoreA) Muscle Up Work B1) Close Grip Bench press 8-8-8-8 B2) Romanian DL 8-8-8-8 C) “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dips
Read MoreMerry Christmas !!! A) All day AMRAP Eat Sleep Repeat as nessesary
Read MoreA) OH & HIP mobility B) 3 Snatch Balance every 90 sec x6 C) 3 rounds 8 Pistols (each) 10 Burpees 12 KB Snatches (s.arm swings) (55/35)
Read MoreA) Bench Press build to heavy single B) Back Squat Set 1 & 2: x10 @65% Set 3: x12 @70 Set 4: x20 @75% (increase from previous week) C) 5 rounds 15 KBS (55/35) 15 Power Clean (95/65) 15 Box Jump
Read MoreA) Banded KBS 30/30 x4 B) F.Squat – Heavy Single C) 2 rounds 10 Box Jumps 7 Pullups 5 rounds 10 Thrusters 10 Burpees
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