Feb. 1, 2016

warmup 1 min jumping jacks 2 min squat stretch 50 ft lunge foward 50 ft backward 5 hs get ups on wall or 1 min plank hold empty bar 10 hang cleans-set weight metcon 20 min amrap of 10 hang cleans 135/85 20 lunge steps 5 hspu or 10 pushups cooldown 4x 10 strict pullups...

Jan. 30, 2016

warmup 400 m run empty bar 10 deadlifts 1 min dead hang with partner stretch load weight for workout metcon 5 laps around the gym about 130-150m each lap 50 double under 50 deadlifts @185/125 50 pushups 50 knee to elbow 50 pushups 50 deadlifts 50 double under 5 laps...

Jan. 29, 2016

warmup 1 min pvc passovers 1 min partner dead hang with pvc go over hang power snatch 5 from hip 5 from on top of knee to hip empty bar 5 reps of hang power snatch *reminder hang position is anywhere above the knee load weight metcon hang power snatch/ bar facing...

Jan. 27, 2016

warmup 1 min jumping jacks warmup 2×15 reps of each -plate halos with 45/25 -ground to overhead full lockout -1 around the world with feet on plate metcon 10 min on of: 5 pullups 10 pushups 15 air squats -2 min. rest then- 10 min of: 2 hand stand pushups or...

Jan. 26, 2016

Open Gym Beach body/ recovery workout Complete with an empty barbell 8-10 x 10 single leg squat right leg 10 squats 10 single leg squat left leg 10 strict press 10 barbell curl 10 skull crushers 10 L sit raises to 90 degrees hanging on bar or knee raises Cooldown 1k...