Thursday 06142018

Warmup Strength Emom 10 min  3 deadlifts 315/205 3 max height box jumps  (Scale to get all the work in in about 40-45 sec ) WOD  16 min AMRAP 2 muscle ups  4 strict hspu  6 kb swings70/53 8 reverse burpees  Strongman –  70/53...

Wednesday 06132018

Warmup Core – x 10 hollow rocks  10 vtucks  10 vsnaps  10 sec plankin Strength  Back squats  Warm up sets: 5 x @ 50-55% Work Sets: 4 x @ 65% 3 x @ 75% 3 x @ 85% 3 x @ 90% 3 x @ 95%+ or find a New 1RM  WOD  50 wallballs...

Tuesday 06122018

Warmup 2 rds  200 m row  10 muscle snatch  10 behind neck press  10 oh squats  10 sec oh squat hold bottom  30 sec handstand hold  Core –  100 Russian twists  50 heels to heaven  Strength  10 min  Work...

Monday 06102018

Warmup  Run 400 25 double unders  10 bar good mornings  10 bar deadlifts  10 bar front squats  10 bar back squats  10 strict press  10 bar oh squats  10 bar sott press  Stretch  Core –  Tabata  Hollow...

Friday 05082018

Happy Friday  Core – 10 crossover heels to heaven  10 fast scissors  10 knees to elbows  10 knees only  10 circles back n forth  10 crossover top to bottom  10 toe touches  10 spider man  10 vsnaps  10 strait leg...

Thursday 05072018

Warmup  Mobility – Green bands  Strength  In 3 sets find  10 rep max front rack lunge  WOD 18 min AMRAP  1 rope climb  1 front rack lunge 135/95 1 bar muscle up  30 double unders  2 rope climbs  2 front rack...