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Oh Tay

Warm-up: 2 rds 10 cal AB 10 Push-up 10 Ring Row Strength: 10 min work to a peak Strict then drop to 75% and get 30 reps (AFAP) Conditioning: 20 Cal Row 20 O/H Squat (95/65) 20 TTB 15 Cal Row 15 O/H Squat 15 TTB 10 Cal Row 10 O/H Squat 10 TTB 5 Cal Row 5 O/H Squat 5 TTB

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Rumble Action

Warm-up: 3 rds 2 Laps around gym 5 Burpees 10 Bottom up Kb Press 10 Goblet Squat + Mobility Strength: Every 2 min for 16 minutes 1 Squat Clean Thrister Conditioning: AMRAP in 7minutes 7 Power Cleans 7 Bar-hop Burpees 14 KB Swings Intermediate: (135/95 & 55/35) Beginners: (95/65 & 45/25)

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Book Ends

**Note** Today would be a good rest day if your'e doing the open workout on Saturday, but if you really feel the need... Warm-up: 5 min row, run, or AB + Mobility Skill: 10-15 minutes to Work on Weakness Conditioning: 60 cal row 50 Ball Slam 40 Double Under (200 singles) 30 Cal Assault Bike

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