WEEK OF 12.11.17

Day 1 EMOM 12 1) 5 Deadlift 80% 2) Ring Muscle Up “Mary” 20 Min AMRAP: 5 Handstand Push-up 10 Alternating Pistol Squat 15 Pull-Up   Day 2 E90F12 3 Hang Snatch *Starting @70% 20 Min AMRAP Row 500m 10 KB Push-Press *Each 53/35 20 Box Jump Over 24/20″ 30 KB Swing...

WEEK OF 12.04.17

Day 1 Bench Heavy Single Then 3×8 @70% of HS 5 Rounds: 15 Dumbbell Bench 50/35lb 10 Bar Muscle Up 10 Box Jump 30/24 Accessory: 3 Sets Bent Over Row x10 Wt. Plank x40 Sec 45/35 DB Curl x10 *Each Day 2 Back Skwat 3×20 Start @60% of 1RM Core: 3x Goodmorning...

WEEK OF 11.27.17

Day 1 Skwat Max Wave 70% x 3 75% x 2 80% x 1 75% x 3 80% x2 85% x 1 80% x2 90% x1 105% Walk Out, Hold x5 Sec, Rest 90 Sec Max Attempt 3 Intervals: 1 Min of Goblet Squat 53/35lb 1 Min KB Swing 53/35lb 1 Min GHD Sit-Up (slow and controlled) Day 2 30 Ring Muscle-ups for...

WEEK OF 11.20.17

Day 1 Deadlift E90F12 60,65,70% x3 70, 75. 80% x2 80, 85, 90% x1   AMRAP 12 15 Cal Row 5 Ring Muscle up 5 Ring Dip Core: 3x 30 Sec Band Push Away Left 30 Sec Band Push Away Right 10 Back Ext./Supermans Day 2 Skwat EMOM9 70% x5 80% x3 85% x1   EMOM14 Max Effort...

WEEK OF 11.13.17

Day 1 Back Skwat E90F12 55,60,65% x5 65, 70. 75% x3 75, 80, 85% x1 4RFT: 10 Thusters 115/83lb 15 Toes to Bar 20/15 Cal Bike Core: 3x Reverse Plank x 20 Sec 45/25 BB Rollout x8 Day 2 Every 2 Minute for 12 Min 1 Clean + Front Squat + Jerk For Time: Run 800m 100 Double...

WEEK OF 11.06.17

Day 1 Deadlift Wave Loading E90F12 x5 x50, 55, 60% x3 x55, 60, 65% x1 x60, 70, 80% 4 Sets Each: 25 Russian Swing *Wide Stance ME Toes to Bar 8 Romanian Deadlift (50% DL) Core: x5 Wt. Plank 45/25 x20 Sec, Rest 20 Day 2 Block Snatch (Knee) *Work Up to Heavy 2 Then...