Thursday 01182019

Warmup Core -x3 15 sec l-sit hold 10 strict pull-ups BODY ARMOUR 3 “Giant” Sets: :30s Wall Facing Handstand Hold – Video 10 Dumbbell Box Step-Ups, 24″/20″ (5 each leg) – Video 16 Single Arm Suitcase Deadlifts (8 each) – Video...

Wednesday 01162019

Warmup Core x2 20 single leg vsnaps 20 vtucks 20 heels to heaven 1 min plank Strength Box back squats On the Minute x 8 Sets: 2 Repetitions Sets 1+2 – 60% of 1RM Back Squat Sets 3+4 – 65% of 1RM Back Squat Sets 5+6 – 70% of 1RM Back Squat Sets 7+8...

Tuesday 01152019

Warmup Core / 10 glute bridges(bench) 20 Banded lateral walks Mobilize Gymnastics On the 2:00 – 30% of Max Ring Muscle-Ups On the 4:00 – 40% of Max Ring Muscle-Ups On the 6:00 – 50% of Max Ring Muscle-Ups On the 8:00 – 40% of Max Ring...

Monday 011142019

Warmup Core 3 rds 50 Russian twists 15 vtucks 30 sec plank Snatch Primer (A) On the Minute x 5 (Minutes 0:00-5:00): 1 Halting Power Snatch 3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position. Set #1 – 50% of 1RM Snatch Set #2 –...

Friday 01112019

Warmup Core – X3 15weighted hip extensions Max l- sit hold WOD 3 Rounds: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (95/65) 30 Box Jumps (24″/20″) 30 Shoulder To Overhead (95/65) 30/21 Calorie Row Rest 2:00 between...