menu close menu

Latest Posts

0 comments

Friday 2/23/18

Warm-up: 2 rds 10 cal AB 10 Push-up 10 Ring Row + Mobility Skill work: 10-15 minutes to work on Row/TTB/ DB Hang Clean -make sure your technique is dialed in. Conditioning: 5 rds 10 Cal Ski Erg or AB 10 No Push-up Burpees 10 Box Jump overs 1 min rest -get faster each rd.  

read more
0 comments

2/22/18

Warm-up: 1 k row (easy pace) + Mobility 15 minutes work to a 80% Power Clean & Jerk *if you're not sure of you're numbers, go by feel. Conditioning 20 min Amrap 1 rope Climb 10 Sit-up 15 Kb Swing (53/35) 30 Russian Twist 30 Flutter kick *Every 2 min, 20 Ball Slam

read more
0 comments

Wednesday 2/21/18

 Warm-up: 15 Cal Row YTM (7 reps of each) 10 Bottom up KB press 10 Banded Good Mornings + mobility Strength: Every 3 min for 15 minutes 8 Bench Press 5 Tempo Ring Row (4 sec up/ 4 sec down) 2 Passes on Agility Ladder Conditioning: 20 minutes 1st min Farmer's Carry  70/44 (max distance) 2nd Min- AB (65/55RPM) 3rd Min- rest  

read more