Friday, July 15th 2022
WARM UP 2 Sets -200m Run -10 Crossover Ys -10 Wall Squats then, -Reach Throughs -Scorpions -Sleeper Stretch Barbell Warm Up STRENGTH EMOM x 12 POWER SNATCH + OHS METCON 3 Rounds For Time: -400m Run -10 Clean and Jerks (135/95) (Rx+185/135) *send it *14 Minute Cap RECOVERY -Wall Straddle 3:00 -Wall Figure 4 2:00 […]
Thursday, July 14th 2022
WARM UP 1 Set :45 Easy Bike :45 Spidermen :45 Easy Row :45 Single Unders :45 Ski SWEAT DAY!!! 5 Rounds Minute 1 – 15/12 Cal Bike (Rx+18/14) Minute 2 – 25 Air Squats (Rx+30) Minute 3 – 200m Row (Rx+250m) Minute 4 – 40 Double Unders or weighted rope Singles (Rx+60) Minute 5 – […]
Wednesday, July 13th 2022
WARM UP PVC Pass Throughs PVC Around the Worlds PVC External Rotations PVC Lat Stretch then, 2 Rounds -10 Cal Machine -10 Pushups or Knee PU -10 Jump Squats Build to Strict Press Weight STRENGTH In 12 Minutes STRICT PRESS 12, 12, 10, 10 , 8 GET FIT 4x 10 DB Push Press 2x 50/35 […]
Tuesday, July 12th 2022
WARM UP Tabata Bike x 3 Minutes then 2 Sets -10 American Swings -10/10 Suitcase Deadlifts -10 Plank Push-Ups then, -Tin soldiers -Cat/cows -Figure 4s Barbell Warm Up STRENGTH DEADLIFT Every 2 Minutes 4×5 @ 80% *one weight across *Same weight as last week GET FIT 2 sets 20/16 cal bike then 3x 10 DB […]
Monday, July 11th 2022
WARM UP 6 Shuttle Runs then 2 Sets -10 Leg Swings -10 Ring Rows -10 Air Squats then 6 Shuttle Runs then, -5 Back Squats -10 SL Glute Bridges -10 90/90 -5 Back Squats STRENGTH BACK SQUAT Every 2:30 4×10 GET FIT 3 Rounds 1:00 On/:30 Off -Max Pull-Ups -Max Front Squats (115/80) -Max HSPUs […]