WEEK OF 01.22.18

MONDAY E90F9 3 Power Clean 5 Front Squat *Work Up to Challenging Wt. & Maintain Acoss AMRAP 10: Goblet Lunge 50 ft. 12 Burpee 8 Toes to Bar Rx+ 70/50 Rx 50/35 Fitness 35/25 Accessory 2-3 Sets IYT Raise x5 Each 30 Sec Hollow Hold Mobility: Banded Lizard 2 Min Each...

WEEK OF 1.22.18

MONDAY: Lower Body 50: Goblet Squats 50: Cals on Bike 25: Burpee Hop Overs 40: Goblet Squats 40: Cals on Bike 20: Burpee Hop Overs 30: Goblet Squats 30: Cals on Bike 15: Burpee Hop Overs 20: Goblet Squats 20: Cals on Bike 10: Burpee Hop Overs 10: Goblet Squats 10:...

WEEK OF 01.15.18

MONDAY EMOM8 Min 1: 5 STO Min 2: 10 Burpee *Work Up to Challenging Wt. and Maintain for all Sets 9-15-21 Reps for time: Thruster Row for Calories RX: 95/63 Fitness: 75/53lb Core Accessory: Wt. Plank 3×30 Sec. Mobility: Pec + Shoulder Lax Ball Mash 90/90 Stretch...

WEEK OF 01.15.18

MONDAY: Upper Body 8x 12/15: Cals on Bike 10: Snatches 8: Push-ups 6: Delt Flys 4: Burps TUESDAY: Total body Conditioning E2MOM for 30 minutes 10: Barbell Rows/8: Pull-ups 20: WBs -.-.-.-.-.-.- 10: Pushups 10: DB Thrusters -.-.-.-.-.-.-. 15/18: Cals on Rower Core!...

WEEK OF 01.08.18

Day 1 Deadlift Heavy Single Then: Deadlift EMOM 10 Min 1: 5 Deadlift Min 2: 20 Sec. Wt. Plank *Start 75% & Increase if Able *45/35 4 Rounds For Time: 8 Hang Squat Clean 135/93 12 Bar Over Burpee 16/12 Cal Bike Day 2 3 Position Snatch *Hip/Hang/Floor 10 Min to...