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Thursday 08.31.17

  EMOM8 Power Snatch + Snatch * Increase weight if needed EMOM15 A). 10-15 Cal Bike B). 7-10 Power Snatch (light) C). 7-10 Box Jump * Power Snatch should be light. Work on safely cycling the movement.  * Pick a box height that is moderately challenging, stack...

Wednesday 08.30.17

Deadlift 3-3-3+ For time: 30 Pull-ups 60/40 Push-ups (hand release) 90 Abmat Sit-ups •After each movement 200m sled drag 135/115lb Accessory: 50’ Handstand Walk x 3-5 or Handstand Hold against wall x 5 or Barbell Hold Above Head 20-30 sec x 5   Mobility: Banded...

Tuesday 08.29.17

  2RNDS: 4:00 Row for Cal 3:00 Double Under 2:00 Front Rack Alt Lunge 135/93lb 1:00 Kettlebell Swing 70/53lb Rest 2 Min Post total Reps 3x 10 DB Row *Each 10 Goodmornings *Light 10 Floor Lever /GHD Mobility: Band Ext. Rotation 2×10 Bad Girl 2 Kettlebell Cal...

Monday 08.28.17

Press 3-3-3+ 21-15-9 Reps for time: Wall Ball 20/14lb to 10/9’ Burpee *Run 400m Between Sets Core Accessory: 4x 30 Sec Wt. Plank 90/60 30 Sec Max V-Up Mobility: Preacher Stretch Door Pec Stretch Pec / Front Delt...

Week of 08.28.17

Day 1 Deadlift 6×5 @80% Super set with 5 Strict Pull-ups 7-5-3 reps for time Snatch 165/113lb Sprint 400m Between sets 50 GHD Sit-Up with 3 Sec Eccentric 50 Total Back Extension *Switch as Needed *QUALITY REPS Day 2 4×3 @75% Squat * Super set 30 seconds of...