Thursday 4.27.17

Essentials/Fitness/Performance: A. Mobility Pretzel R x 3min Pretzel L x 3min Thread the Needle R x 1min Thread the Needle L x 1min Puppy Dog x 1min Bound Angle x 3min B. GOAT DAY 21min EMOM 1.Body Weight, for Example(All gymnastics movements or any part of a complex gymnastics movement, exception is no Box Jumps

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Wednesday 4.26.17

Essentials: A. 7 Sets Snatch Deadlift + Muscle Snatch + Hang Power Snatch x 3 complexes PVC, Training Bar, Empty BB On the 2min Marks Or ADAPT B. Yearly Benchmark 12min 1 RM Overhead Squat C. 3 Sets Snatch Grip RDL x 5 reps Build from light to moderate On the 2:30min Fitness: A. 7

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Tuesday 4.25.17

Essentials: A. 5 Sets Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm On the 2:30min B. 7 Rounds For Time: Goblet Squat x 7 reps Box Dips x 7 reps V-Ups x 7 reps *10min Cap Fitness: A. 5 Sets Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm On the 2:30min

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Monday 4.24.17

Essentials: A. 5 Sets Deadlift x 5 reps 77% On the 2:30min Or ADAPT B. 25min AMRAP Ring Pulls x 7 reps Row x 14 cal Burpee Box Jump Over x 21 reps Fitness: A. 5 Sets Deadlift x 5 reps 77% On the 2:30min Or ADAPT B. 25min AMRAP Bar Muscle Up x 7

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Saturday 4.22.17

Essentials: A. 3 Sets Tempo Ring Pulls x 7-12 reps 51×1 3 Sets Tempo Incline Push Ups x 7-12 reps 51×1 On the 2:30min Mark B. For Time: 27-21-15 Incline Push Up Kettlebell Swing Fitness: A. 3 Sets Weighted Pull Up x 3-5 reps 3 Sets Handstand Push Ups x 5-7 reps (tempo 31×1) On

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Friday 4.21.17

Essentials: A. 5 Sets Front Rack Alternating Step Back Lunge x 5 reps per leg On the 2 min Or ADAPT B. 5 Rounds For Time: Wall Ball x 20 reps Squat Jumps x 20 reps Fitness: A. 5 Sets Hang Squat Clean + Squat Clean + Jerk 82%, 85%, 87%, 90%, 92% On the

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Thursday 4.20.17

Essentials: A. Mobility Puppy Dog x 1min Thread the Needle R x 1min Thread the Needle L x 1min Seal x 1min Dragon R x 1min Dragon L x 1min Seated Straddle x 3min Sumo Squat x 2min B. 20min EMOM 1.Row x 45sec 2.Med Ball Clean x 12 reps Fitness/Performance: A. Mobility Puppy Dog

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Wednesday 4.19.17

Essentials: A. 7 Sets 3 Hang Muscle Snatch + 3 Hang power Snatch + 3 Overhead Squats PVC , Training bar or Empty Barbell On the 2min marks Or ADAPT B. 3 Rounds for reps Alternating Dumbbell Power Snatch x 2min Single Unders x 2min Goblet Squat x 2min Fitness: A. 7 Sets Snatch x

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Tuesday 4.18.17

Essentials: A. 5 Sets Front Squat x 3 reps build in weight each set Tempo 31×1 On the 2:30min B. Yearly Benchmark FRAN For Time 21-15-9 Thruster Jumping Pull Up Fitness: A. 5 Sets Front Squat x 3 reps @90% of Clean Tempo 31×1 On the 2:30min B. Yearly Benchmark FRAN For Time 21-15-9 Thruster

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Monday 4.17.17

Essentials: A. 3 Sets Box Dips x 10-12 reps 3 Sets Hang or Kip on Bar x 10-20 sec or 10-12 reps On the 2:30min Or ADAPT B. 5 Rounds For Time: Deadlift x 7 reps 75% Box Jump x 9 reps Hang Knee Ups x 11 rep Fitness: A. 3 Sets Weighted Dip x

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Saturday 4.15.17

Essentials: A. 5 Sets Hip Thrust x 10 reps Build in weight On the 2:30min B. 25min AMRAP Run x 200 meters Kettlebell Swing x 15 reps Run x 200 meters Inch Worm x 5 reps Fitness: A. 5 Sets 3 Position Power Clean (above Knee, Below Knee, Ground) 75% Done as 3 singles On

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Friday 4.14.17

Essentials: A. 5 Sets Back Squat x 7 reps; Build in weight across sets On the 2:30min Or ADAPT B. For Time: Row x 30 Cal Shoulder to Overhead x 50 reps Burpee x 30 reps Goblet Squat x 50 reps *10min Cap Fitness: A. 5 Sets Back Squat x 7 reps 65% On the

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Thursday 4.13.17

Essentials: A. Mobility Pinwheel R x 2min Pinwheel L x 2min Lizard R x 2min Lizard L x 2min Seated forward fold x 2min Puppy Dog x 2min B. 15 minute AMRAP KBS x 60 reps Box Jumps x 50 reps Wall Balls x 40 reps Ring Pulls x 30 reps Sit-ups x 20 reps

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Wednesday 4.12.17

Essentials: A. 7 Sets Snatch Deadlift + Muscle Snatch + Hang Power Snatch x 3 complexes PVC, Training Bar, Empty BB On the 2min Marks Or ADAPT B. For Time: 30-25-20 Lying Leg Lifts Alternating Dumbbell Snatch Fitness: A. 7 Sets Snatch Deadlift + Floating Power Snatch x 2 complexes 75% (Singles) On the 2min

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Tuesday 4.11.17

Essentials: A. 5 Sets Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm On the 2:30min B. 4 Sets Front Rack Step Back Lunges x 10 steps Thruster x 10 Ring Pulls x 10 Rest 3min Fitness: A. 5 Sets Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm On the 2:30min B.

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