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The Eve of 2017

This year was a very big year for our PHL family. We've gained many new members and welcomed the  birth of several little ones, but our family has also endured the passing of cherished loved ones. We left our old home and moved into a beautiful new one with the ...

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HateFul

Warm-up 3 rds 2 laps around the gym 5 Push-up 10 Goblet squat 15 Dbl Mtn Climber + Mobility Strength: 18 minutes 3 sets 15 Front Squat 10 Banded tricep pressdown Conditioning: 15 min Amrap 10 Ring Push-up 15 Hang Clean (135/95) 20 cal row

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Abdominal Assault

Warm-up: 2000 m row (increase speed every 250 m) -each 250 should get faster by 2 sec per 500m split + Mobility Skill 5 minutes to work on Dubs/Pull-up/Rope Climb/HandStand/ Strength: Every 2 min for 16 minutes 1 Snatch Pull 1 Power Snatch 1 Snatch Pull 1 Power Snatch Conditioning: 4 rds 1st min- 20 Sit-up 2nd min- Max Distance Assault Bike 3rd min-80  Russian Twist 4th min- Max ...

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