August 18, 2016

Warmup 400 m run 10 squats every 30sec x 3 min -empty bar perform  5 snatch from hip 3 from knee 1 from shin 5 hang clean n press -load weight as form allows Metcon 4 rounds of 50 lunge steps 10 ground to overhead 135/75+ (Can snatch or clean n jerk) Cool...

Aug 9th, 2016

Warmup Warmup 400 m run 3 min of every 30 sec 10 air squats Then 1 min plank hold Empty bar 5 hang cleans 10 deadlifts At 135-165/55-115 *choose weight as close to highest weight where you can go unbroken without sacrificing form too much Metcon Unbroken + burpee...

Aug 8th, 2016

Warmup 400 m run 1 min deadhang 1 min scorpion kick Empty bar 1min oh hold 5 strict press Metcon 3 round of 400 m run 21 shoulder to overhead 115/55-75 12 burpee box jumps cooldown 4x 10 strict pull-ups 15 empty bar skull...

Aug 5th, 2016

Warmup 400 m run 100ft each High knees Butt kicks Lunge with lizard Metcon 1 min each of: -Cal row/ assault -Push-ups -Shuttle run (30ft turn around) -Deadhang -Rest *stress quick transitions cooldown With partner med ball chest pass 4x 12 front 12/12 side 24 leg push...

July 29, 2016

Warmup 4oo m run 100ft lunge with lizard empty bar 10 deadlifts set weight to 185/125 metcon 1 k run 25 box jump overs step down -then- 3 rounds of: 25 deadlifts 25 pushups -then- 25 box jump overs 1 k run cooldown 3x 1 min scorpion kick 15 ghd...