Saturday 7.27.19

Essentials A. 10min EMOM Squat Clean x 1 rep Keep light but build in weight -Rest 4min- 10min EMOM Split Jerk x 1 rep Keep light but build in weight B. 15min Every 30 sec Speed Deadlift x 1 rep 50-60% Fitness A. 10min EMOM Squat Clean x 1 rep 65-75% -Rest 4min- 10min EMOM […]

Friday 7.26.19

Essentials A. In 13 min Build Up to a Heavy, Not Maximal, Front squat Single -Use this format, rest as needed between each set Sets should go as followed By feel – 7,5,3,3,2,1 B. For time: Thruster x 25 reps 95/65 Burpee Box Jump Over x 50 reps 24/20 Thruster x 25 reps 95/65 Fitness: […]

Thursday 7.25.19

Essentials A. 24min EMOM 1.row x 10/7 cal 2.Alternating Box Step Ups x 16 reps 3.Bike x 10/7 cal 4.Farmers Carry x 150 ft B. Mobility Squat Hold x 2.5 min Pretzel x 1 min per side Squat Hold x 2.5 min Seated forward Fold x 1 min Squat Hold x 2.5 min Saddle x […]

Wednesday 7.24.19

Essentials A. 5 Sets Snatch Deadlift x 5 reps Build in weight On the 2:30 min B. For Time: 30-25-20 Ring Pull 50-35-20 Wall Ball Fitness: A. 5 Sets Deficit Snatch Deadlift x 5 reps 90-110% of Snatch On the 2:30 min B. For Time: 30-25-20 Chest to Bar 50-35-20 Wall Ball 20/15 Rx+ For […]

Tuesday 7.23.19

Essentials A. 6 Sets Snatch Push Jerk + 3 Overhead Squats On the 2:30 min Mark B. 6 sets ( 3 Sets) Barfacing Burpee x 5 reps Touch and Go Power Snatch x 5 reps Rest 90 sec ( 3 Sets ) Barfacing Burpee x 5 reps Touch and Go Power Clean x 5 reps […]

Monday 7.22.19

Essentials: A. In 13 min Build Up to a Heavy, Not Maximal, Back squat Single -Use this format, rest as needed between each set Sets should go as followed By feel – 7,5,3,3,2,1 B. 5 Sets Strict Press x 5-7 reps + Seated Box Jump x 10 reps On the 2:30 min C. 3 Sets […]

Saturday 7.20.19

Essentials: A. 4 Sets Bench Press x 7-9 reps Rest 30 sec Dual Dumbbell Bent Over Row x 10 reps On the 2:30 min B. 15 min Every 30 sec Speed Deadlift x 1 rep 45-55% C. 3 Sets Sled Pulls x 50 meter Heavy but steady moving weight On the 3min Marks Fitness: A. […]

Friday 7.19.19

Essentials A. 5 Sets Segmented Clean Deadlift x 5,5,4,4,3 reps Build in weight but do not exceed 1 RM Clean Weight B. 3 Sets Row x 21/18 cal Jumping Pull Up x 15 reps Incline Push Up x 21 reps Thruster x 15 reps On the 5 minute Marks Fitness A. 5 Sets Segmented Clean […]

Thursday 7.18.19

Essentials A. 2 Rounds For Time : Right Shoulder Slam Ball Carry x 200 meters Slam Ball Bear Hug Carry x 200 meters Left Shoulder Slam Ball Carry x 200 meters Slam Ball Zercher Carry x 200 meters B. Mobility Pigeon x 1 min per side Lizard x 1 min per side Single Leg Saddle […]

Wednesday 7.17.19

Essentials A. 6 Sets (Alternate) 3 sets Complex (1-2 Pike Push Ups + 3-4 Push Ups + 6-8 Plank Shoulder Taps) 3 Sets Right side Plank x 30 sec Hollow Hold x 30 sec Right Side Plank x 30 sec On the 2:30 min B. 10 min EMOM 5 Shoulder to Overhead + Ring Pulls […]