November 12, 2017
IMG_9291

Monday, 11/13

Warm Up 3 Rounds 5 Band Pull Apart Complex (1 OH Pull Apart+1 in front) 10 Alt Samson Lunges 5 Dolphin Push Ups 10 rev Hand Spider Lunges Strength Shoulder-to-Overhead Complex Prep (12 Min) 1×10 Strict Press w/ bar 2×5 Push Press 3×2 Power Jerk+1 Split Jerk working up Work […]
November 7, 2017
IMG_9273

Wednesday, 11/8

Warm Up 3 Rounds 3 Band Scarecrow 20’ Bear Crawl 3 Squat to Bootstrappers 20’ Broad Jump EMOM 12 Min (4x each) A) 3/6/9 HSPU* (scale to 2 Wall Walkers) B) 15 Hollow Rocks C) 30/45 Double Unders (scale to 30 DU attempts or :45 single skips) Jerk Complex (25 […]
October 18, 2017
IMG_1028

Thursday, 10/19

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Jump Squats 6 Alt Samson Lunges 1 Min Death stretch/side 1 Min Band Front Rack stretch/side Strength Clean and Jerk (25 Min) Prep: 1x 3 Hang Hi Pulls+3 Hang Power Cleans+ 3 Front Squats+ 3 Strict Press […]
December 30, 2016
img_3387

Saturday, 12/31 – New Year’s Eve

Warm-Up 3 Rounds 6 PVC Dislocates 6 PVC OHS 6 Rev Hand Spider Lunges 6 Alt Samson Lunges then, 1 Min Single Leg Flexion/side 1 Min Standing Band Lat/Tri stretch/side Strength 1 – Snatch (25 m) Prep: 3 x 1 Pause Ext + 2 Hang Hi-Pulls + 2 Hang Power […]
December 18, 2016
black-cf-dc-tank-f-sm_img3661

Monday, 12/19/16

Warm-Up 3 Rounds 2 Wall Walks 4 Spider Lunge w/ reach up 6 Supine Scorpion 8 Alt Dead Bugs Skill (15 min) 4 Rounds 8-12 Alt Shoulder Taps +Handstand hold for time* (scale to Pike position on Box) 12 Hollow Rocks 12 Arch Rocks * Begin with Shoulder taps, then […]
December 16, 2016
img_3369

Saturday, 12/17

Warm-Up 3 Rounds of 10 Squats 10 Arm circles (each direction) 10 Wrist Circles (each direction) 10 Reverse Hand Spider Lunges Strength – Clean and Jerk (35 min) Prep: 2 x 2 Pause Extensions + 2 Hang Hi Pulls + 2 Hang Power Cleans + 4 Front Squats + 4 […]
December 2, 2016
29337219855_49142b910d_o

Saturday, 12/3/16

Warm-Up 3 Rounds 5 Pause Squats 10 Arm circles (each direction) 5 Squat to Boot Strappers 10 Wrist Circles (each direction) 5 Jump Squats 10 Reverse Hand Spider Lunges Clean and Jerk Complex (35 min) Prep: 2×2 Pause Extensions+2 Hang Hi Pulls+ 2 Hang Power Cleans+ 2 Push Press 2×1 […]
November 20, 2016
100-black-tee-red-clean-sm_img3357

Monday, 11/21/16

(Photo: Charles W.) Warm-Up 4 Rounds 4 Spider Lunge w/ reach up 8 alt Samson Lunges 4 Alt T Push Ups 8 Squats Mobility 1 Minute Band Super Front Rack stretch/side 1 Minute Single Leg Flexion/side Jerk (30 min) Prep: – 1 x 10 Strict Press w/bar – 2 x […]
November 14, 2016
img_3221_30490248831_o

Tuesday, 11/15

Warm-Up 3 Rounds of 6 PVC Dislocates 6 Spider Lunge w/ reach up 6 Alt T Push-Ups 6 Quadruped Extension and Rotation /side then, 1 Minute Standing Band Lat/Tri stretch/side Strength – Power Jerk (30 min) Prep: 1 x 10 Strict press w/bar; 2 x 3 Push press working up […]