Wednesday 11132019

Warmup Core – 3×10 weighted glute bridges 3×10 Banded walks ( none for Tom )lol Strength 6sets Emom x1:30 Pausing back squats 1 pausing BS (3 seconds in bottom) 1 back squat (50-75%) QUALIFIER “Step Aerobics” 3 Rounds For Time: 30/24...

Tuesday 11122019

Warmup Core – Tabata Scissors Front Squat 2-3-5-10-2-3-5-10 *The intent is to use the loading you choose for the sets of 10 for the entire workout. Wod 5 Rounds for time of: 50 double-unders 15 Push Press, 75/55 10...

Friday 11082019

Core – 30 sec Plank Plank leg lifts x10 leg Side plank Side plank leg lift Strait arm plank Plank Shoulder touches Plank one arm raises Strength Every 2 minutes, for 12 minutes (6 sets): Hip Power Clean x 2 reps • Sets 1-2 @ 75% of 1-RM Power Clean • Sets 3-4 @...

Thursday 11062019

Warmup Strength Deadlifts 10-8-6-4-2 50-90% Wod GYM CLASS 5 RDS Partner 10 Reps of  each Deadlifts Box jumps kB swings Toes to bar Sit-ups Pushups Single arm thrusters Wallballs burpees Walking lunge QUALIFIER not partner Run 1 mile 10 reps of each Pull-ups Box jumps...

Wednesday 11062019

Warmup Core – Tabata hip taps “Body Armor” 5 Sets: 7 Tempo Kettlebell Deadlifts 7 Barbell Bench Press Rest as needed between sets. STIMULUS • Tempo KB Deadlifts – This is a tempo only down. With two kettlebells, a regular deadlift, followed by...