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Saturday 9.16.17

Training: A. Group Down and backs B. Build to a 1 RM power clean C. 15-12-9 reps of PC 115/75 burpee rest 6 min x 3 sets

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Friday 9.15.17

Training; A. 3 sets Row 250m 10 Lunge lunge squats 5 burpee broad jumps B. Teams of 2 complete 5K Row 400M barbell farmers carry 135/95 300 Double unders 200 wall balls 20/14 100 burpee over planking partner *40 min… Read more »

Wednesday 9.13.17

Training: A. 3 sets 10 single leg RDLs 10 ring rows 3 wall climbs B. 4-5 sets of: Dead lifts x 6 reps, building pull ups x 15 reps ( work on this as a skill ) *rest as needed… Read more »

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Tuesday 9.12.17

Training; A. 3 sets 20 shoulder touches 3 TGU each side 1 Evil wheel down and back B. 15 min running clock EMOM x 5 min – 5 PC and jerks EMOM x 5 min – 3 PC and jerks… Read more »

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Monday 9.11.17

Training: A. 3 sets 10 lateral lunges 20 banded squats 10 push up pull throughs B. Back squat x 8 reps @ 21×1 tempo rest 30 sec 8 DB shoulder press rest 90 sec x 5 sets C. For time:… Read more »

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Saturday 9.9.17

Training: A. 3 sets row 250m/bike 15 cals/run250m 10 lateral lunges banded monster walks B. 10 min AMRAP Run 250m 15 back squats 135/95 rest 5 min 10 min AMRAP Row 300m 20 wall balls Rest 5 min 10 min… Read more »

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