June 25, 2016

warmup warm up 400 m run 1 min dead hang with partner empty bar with partner each will do 5 hang cleans 5 deadlifts 5 strict press set weight to 135/75-95 metcon partner double grace 60 clean n jerks each person -every min on the min 4 burpees before you start your...

June 24, 2016

warmup 400 m run 100 ft each high knees butt kicks lunge with lizard 1 min scorpion kick metcon 30 min amrap: 180 ft sled push empty bottom handle 7 heavy med ball over 20 (10/10) sledge hammer hits or slam balls 1 lap around farmer carry with kb or DB 150m (out thru...

June 23, 2016

warmup 400 m run 10 squats every 30 sec. x 3 min. 2 min squat stretch -set up wall ball station -set up floor press empty bar 10 reps metcon 10 rounds of: 15 wall ball shots 10 floor press @95/45-65 cooldown 4x 1 min scorpion kicks 20 L sit...

June 21, 2016

warmup 400 m run 1 min dead hang with partner stretch 1 min scorpion kicks -high knees -butt kicks -lunge with lizard stretch -get a couple of pullups and set up band if needed…optional ring rows 15 reps metcon 400 m run with plate -then- 6 rounds of: 12 pullups...

June 20, 2016

warmup 400m run empty bar 10 deadlifts 1 min dead hang 5 hang cleans 5 strict press -set up all of equipment and stations  There is a lot of moving around -set up weight for workout @135-155/ 75-105 -take a couple of reps at each station metcon 5 rounds of: 12 wall...