Thursday, November 10th 2016
40 Minute AMRAP: Ascending Row by 5 Calories Ascending WallBalls by 5 tosses Ascending by 5 Power Cleans
Wednesday, November 9th 2016
30 Minute EMOM Minute 1 – Run Minute 2 – Burpees over the Bar Minute 3 – Power Snatch
Tuesday, November 8th 2016
Every 90s (4 Rounds) Min 1: 60% of ME Bar Muscle Ups Min 2: 25 Banded Lat Pulldowns Min 3: 30 V-Ups Buy in: Handstand Walk 50 feet5 Rounds 5
Monday, November 7th 2016
Strength: 10 Rep Back Squat Conditioning: Unbroken 14 min AMRAP of an ascending ladder: 1 Pull-Up 1 Handstand Push-Up 1 Overhead Squat
Sunday, October 16, 2016
KELLY 5 Rounds 400m Run 30 BJ 30 WB
Saturday, October 15, 2016
Teams of two AMRAP 10 5 CJ 10 Synchro T2B AMRAP 12 30 DU 15 Snatch
Friday, October 14, 2016
Coach’s Choice Warm Up Warm up Technique for Strength Work 5 Rep Max Back Squat “Nancy” 5 rounds for time of: 400-meter run 15 Overhead Squats
Thursday, October 13, 2016
Strength: Max Distance Handstand Walk Max Handstand Push-ups Conditioning“Isabel” 30 Snatches for Time or Heavy Isabel Cool Down1 Minute Down Dog1 Minute Banded Rack Stretch each side1 Minute German
Wednesday, October 12, 2016
Strength:Spend 20 minutes to warm up and find your:1 Rep Max Front Squat Conditioning:Elizabeth 21-15-9 Squat Cleans Ring Dips Cool Down:Banded Lat StretchMash Traps and upper back with bar and/or
Sunday, October 9, 2016
Prehab Foam Roll Lats 2×10 Single Leg Romanian Dead lifts 2×15 Good Mornings with Barbell Warmup Coach’s Choice Warm Up Warm up Technique for Strength Work Conditioning Ladder 40 minute
