Blog News

  • October 23rd, 2017

    Conditioning: Run/Bike 30 Min E5MOM 400m Run 20 Cal Row Mobility: Spider Walks 25m x 2 (Vest Weighted) Strength Intervals: 30 Minute EMOM: Min 1: 25 sec L-Sit Min 2: 12 Barbell OH Reverse Lunge 185/125 Min 3: 10 Banded Face Pulls (Tempo 2020) Min 4: 8/8 SRDL's (Barbell) Min 5: Rest   Weightlifting: Snatch 3 x 67% 2 x 72% 1 x 77% 2 x 82% 3 x 87% Snatch Pulls 6 x 3 @ 105% (Straps) Clean and Jerk 3 x 67% 2 x 72% 1 x 77% 2 x 82% 3 x 87% 5 x 12 Wide...

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  • October 22th, 2017

    Rest Day

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  • October 21st, 2017

    Conditioning: Ski/Run 24 Min: 3 Min Ski 250m Run 200m Rest 1 Min Mobility: Spider Walks 25m x 2 Weightlifting: Snatch (Build to a 1 rep max) Clean and Jerk (Build to a 1 rep max) Front Squats 6 x 5 82.5% Gymnastics: 12 Min EMOM Min 1: 3/3 One Arm Push Ups Min 2: 5/5 L- Sit Rope Pulls up Abdominals: 6 x 12 Peg Board T2P

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  • October 20th, 2017

    Conditioning: Row 30 Min: 1 Min On 1 Min off Mobility: Spider Walks 25m x 2 Strength Intervals: 30 Min EMOM: Min 1: 6/6 Single Arm OH Squats #70/55 Min 2: 10 FR Good Mornings #35/25 Min 3: 4/4 Box Pistols 30inch Min 4: 25m Pinch Grip Walk #35/45lbs Bumper Plate Weightlifting: Power Clean and Jerk (3 + 2) 10 x 1 60% Snatch + OH Squats (2 + 4) 10 x 1 60% Gymnastics: 12 Min EMOM Min1: 7 Bar Muscle Ups Min 2: 2 Legless Rope Climbs Min 3: 15 Burpees Abdominals: 30/30 Contralateral Side bends #55 Met-Con:...

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  • October 19th, 2017

    Mobility: Spider Walks 25m x 2 Strength Intervals: 30 Min EMOM: Min 1: 8 Reverse Grip Snatch #205/145 Min 2: 8 D-Ball Press #70/100 Min 3: 8 Ice Cream Makers Min 4: 8/8 DB Bulgarian Split Squats (70/50) Min 5: Rest   Weightlifting: Power Snatch 2 x 75% 2 x 80% 6x1 85% Power Clean 2 x 75% 2 x 80% 6x1 85% Power Jerk (8 x 2) Back Squats 3 x 10 50% (Tempo 4040) Gymnastics: 15 Min EMOM Min 1: 3/3 Iron Cross Ring Pull Ups Min 2: 20 HR Push Ups Min 3: 15 Unbroken T2B (Legs...

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