A1. Close Grip Bench Press 8, 6, 4, 2 @ 30X0 A2. Bent Over Barbell Row 3.3.3 @ 21X2 A3. Weighted Hollow Rock 30-45sec w/ weight in hands + btw feet x4 B. 4RNFT: 12 Dual DB/KB Front Squat 45sec Wtd Plank 10/arm Alternating DB Curl *try to go a bit heavier than last week
A. Snatch High Pull.Muscle Snatch.Power Snatch 4 x 2.2.2 B. Strict Press 4 x 3-5 @ 3111 C. 3sets @ High Effort: -500m Row (fx: 400m Row) -15 Deadlift @ 135/93 (fx: 115/73, rtg: 155/103) -35 DU -12 HSPU (fx: ring pushups, rtg: 3″ deficit) -35 DU -15 Deadlift @ 135/93 3min rest 24min CAP
A. FT: -200m Run -1 Round Of Cindy -400m Run -2 Rds of Cindy -800m Run -3 Rds of Cindy -800m Run -3rds of Cindy -400m Run -2rds of Cindy -200m Run -1 Rd of Cindy
Coming Soon-Mobility and Recovery through Breathing Workshop Breathing is one of the most fundamental functions and movements our body does throughout the day. In fact, we breathe approximately 23,000 in any given day. That’s a lot of reps! Of course breathing is important to survival, but what if you were in a position that made […]
A1. Back Squat 3, 3, 2, 2, 2 @ 22X1 A2. KB Death March.KB Front Rack Walking Lunge 10.10 (5/leg death march into 5/leg walking lunge) B. 10min AMRAP: -3 Wall Walk Up -10 Ring Face Pulls -20sec Top of Dip Hold (on dip bars) -30m Farmers Carry – AHAP
A. Clean High Pull.Power Clean 4 x 2.2 B. Clean Grip Deadlift 4 x 2 @ 2111 C. 4RFT: -15 KBS -10 No Push Up Burpee -12 T2B -20/16 Cal Row S+S A. Power Snatch.Snatch Balance 1.1 – Build to snappy set B. Snatch Pull.Hang Snatch 4 x 1.1 Build from 75% C. Snatch 1 […]
A1. Close Grip Bench Press 9, 7, 5, 3 @ 30X0 A2. Bent Over Barbell Row 6, 5, 5, 4 @ 21X2 A3. Plank Seesaw x8-10 – slow and controlled x4 B. 4RNFT: 15 DB Front Squat – HEAVY 1min Plank Hold 15 DB Curl to Press
A. Muscle Snatch.Below Knee Muscle Snatch 4 x 1.3 B1. Seated (Bench) Behind the Neck Press 5, 4, 3, 2, 1 @ 31X1 B2. Chest to Bar Hold x30-45sec x5 C. 3x @ Hard Effort: -300m Row -15 HEAVY KBS -12 DB Push Press -9 V-Ups – 1min rest
A. 8 rds Sustained: 5 KB Snatch + 5 Thruster (Right Arm) 200m run 5 KB Snatch + 5 Thruster (Left Arm) 200m run B. Group Stretch