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September 2020
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July 17th, 20207/17/2020 STRENGTH
Deadlift - 5x5 Use appropriate variation and implement for your goal and skill level: barbell, axle, trap bar, elevated, banded, etc. CONDITIONING *AMRAP 12* 30 Wallball 20 KTEs 10 Alternating KB Snatches
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July 16th, 20207/16/2020 STRENGTH
Floor Press - Work up to a heavy set of 4 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, log, etc. CONDITIONING *3 Rounds for Time* 800m Run 10 Burpee Box Jumps 5 Hang Power Cleans 10 Shoulder to OH
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July 15th, 20207/15/2020 MOBILITY
*ALT EMOM x2* (1a) Jumping Jacks (1b) Inchworms (1c) Reverse Bear Crawls (1d) Blackburns (1e) Bent Knee Iron Crosses (1e) Hollow Rocks ACTIVE RECOVERY *3 Rounds* 400m Run or 500m Row or 2 Min Jump Rope at 75% effort 10 Turkish Get-Ups 10 Windmills 20 Cossack Squats Rest :90 - :120 as necessary
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July 14th, 20207/14/2020 STRENGTH
Front Squat - Work up to one heavy set of 4 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *AMRAP 15* 100m Farmers Carry 30 Double Unders 20 Walking DB Lunges 10 TTB
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July 13th, 20207/13/2020 STRENGTH
Push Press - 5x5 Use appropriate implement for your goal and skill level: barbell, dumbbells, banded, etc. CONDITIONING *5 Rounds for Time* 200m Run 12 Strict Pull Ups 12 Burpees 12 Dumbbell Thrusters
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July 10th, 20207/10/2020 STRENGTH
Back Squat - 6x4 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *AMRAP 12* 50 Double Unders 25 Wallball 25 Russian Swings
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July 09th, 20207/9/2020 STRENGTH
Strict Press - Work up to a heavy set of 3 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, log, etc. CONDITIONING *5 Rounds for Time* 100m Sprint 10 Box Jump Overs 5 Hang Power Cleans 10 Thrusters 1 Minute Rest
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July 08th, 20207/8/2020 MOBILITY
*ALT EMOM x2* (1a) Jumping Jacks (1b) Inchworms (1c) Reverse Bear Crawls (1d) Blackburns (1e) Bent Knee Iron Crosses (1e) Hollow Rocks ACTIVE RECOVERY *3 Rounds* 400m Run or 500m Row or 2 Min Jump Rope at 75% effort 10 Turkish Get-Ups 10 Windmills 20 Cossack Squats Rest :90 - :120 as necessary
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July 07th, 20207/7/2020 STRENGTH
Sumo Deadlift - Work up to a heavy set of 3 Use appropriate variation and implement for your goal and skill level: barbell, elevated, banded, etc. CONDITIONING *AMRAP 15* 200m Run 20 KTEs 10 OH Squats
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July 06th, 20207/6/2020 STRENGTH
Bench Press - 6x4 Use appropriate implement for your goal and skill level: barbell, dumbbells, banded, etc. CONDITIONING *3 Rounds for Time* 400m Plate Run 15 Dumbbell Clean & Presses 15 Plate Burpees |