Friday 01172020

Silverback Primer 3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Seated Box Jumps :30 Second Pole Prying STIMULUS • Second iteration of three for this series, aiming to improve from last week • When we say improve, this translates to improved mechanics • If we...

Thursday 01162020

Core – 5 rds 10 hollow rocks 10 v ups 10 tuck ups 10 sec hollow hold Rest 1 min 15 min stretch Partner 400 m row 60 oh plate lunges 45/35 60 db deadlifts 50/35 50  db stepups 50 kB swings 70/53 40  pushups 40  sit-ups 30 burpees 30 pull-ups 20 Dumbell thrusters...

Wednesday 01152020

ACTIVATION 2 Rounds:  30 Single Unders  15 AbMat Sit-ups  200 Meter Row  10 Goblet Squats (Light Kettlebell)  Silverback Primer (2 sets ) 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell...

Tuesday 01142020

Strict Gymnastics Minutes 0-5: 3 Tempo Negative Strict Handstand Push-ups 5 Strict Toes to Bar Minutes 5-10: 1 Wall Walk 1 Gymnastic Complex: – 1 Strict Chest to Bar Pull-up – 1 Strict Pull-up – 1 Kipping Pull-up – 1 Chest to Bar Pull-up...

Monday 01132020

Silverback Primer 3 Sets Not For Time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges STIMULUS • Second iteration of three for this series, aiming to improve from last week • When we say improve, this translates to...

Friday 01092020

Silverback Primer 3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Seated Box Jumps :30 Seconds Pole prying    STRENGTH Front Squat On the Minute x 9: On the 0: 1 Front Squat @ 78% On the 1: 1 Front Squat @ 81% On the 2: 1 Front Squat @ 84% On the 3: 1 Front Squat...

Thursday 01082020

Upper Body 1. Puppy Pose: 1 Minute Click Here 2. Shoulder to Floor: 1 Minute Each Side Click Here 3. Wrist Stretches: 1 Minute Click Here Lower Body 1. Couch Stretch: 2 Minutes Each Side Click Here 2. Pigeon Pose: 2 Minutes Each Side Click Here 3. Butterfly: 90...

Wednesday 01082020

Warmup 1 Minute Bike 1 Minute Row 1 Minute Sit-ups 1 Minute Air Squats 1 Minute AMRAP: 10 Ring Rows + 5 Push-ups Silverback Primer 3 Sets Not For Time: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual...

Tuesday 01072020

Warmup Mobility – 15 min Strength Pausing Power Clean On the 1:30 x 5: 1 Pausing Power Clean 1 Power Clean *2 Second Pause at Knee *2 Second Pause in Catch Set 1: 60% Set 2: 63% Set 3: 66% Set 4: 69% Set 5: 72% WOD “Zoolander” AMRAP 15: 30 Double...

Monday 01062020

Silverback Primer 3 Sets Not For Time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges STIMULUS • First of three iterations, next being a week from today • Let’s set the baseline today for this set with our best...