Wednesday 10-28-20

Warm-up 800m Run (increase pace each 200m) Followed by; 2-3 Rounds of: 5 Ring Kip Swings 5 Ring Pullups 10 Wall Balls 5 Box Jumps Skill: Alternating OTM x 6 Rounds: :30 Hollow Hold :45 Sled Push Intent: Accumulate :30 in perfect hollow over the course of the minute....

Tuesday 10-27-20

Warm Up:3 Rounds of – :30 on/:30 rest Muscle Snatch (empty barbell) Med Ball Cleans Hollow Rocks Skill:8 Minutes of Handstand Skill Work Intent: Use this time to progress your handstand skills in a new, fun way, or one that you don’t use very often. Ideas...

Monday 10-26-20

Mobility:Squat Prep 2:00 Warm-up 2Rounds of:12/10 Cal Bike 5 Lateral Box Step Up per side 8 SL RDL per side 8 Goblet Squats Workout #1 EMOM 14 ( every 2 min ) Front Squat 7×2 at 80% of 1RM. One set every 2 min. Intent: will be doing lighter lifting session to...

Friday 10-23-20

Mobility 2 Rounds 30s Kneeling Shoulder Mobility 10 Prone Dislocates Warm-up 2 Rounds 100m Run 10 1-Arm OH Lunge Steps R 10 Pushups 10 1-Arm OH Lunge Step L 10 Ring Row Workout: 40 Minute “Flow” AMRAP: Run 200m 10 Overhead Squats Farmer’s Carry 100m...

Thursday 10-21-20

Mobility 2 Rounds 5 Inchworms 2 Worlds Greatest per side 20s Supinated Hang Warm-up 3 Rounds: 150m Row 7 Thruster 45/35 5 Pullups Workout #1: “Jackie” Row 1K 50 Thrusters, #45/3530 Pull Ups RPE 9: very hard, 1 word answers or unable to speak Intent: This...

Wednesday 10-21-20

Warm-up 3 Rounds of: 10 Prone Dislocates 20 Shoulder Taps 5 Yoga Pushups 8 1-Arm Snatch per side 3 Burpee Broad Jump Workout #1: Alternating On the Minute x 20 Minutes: 10 Burpee Box Jump Overs 3 Power Snatch RPE 7: Short of breath, can only speak in short sentences...

Tuesday 10-20-20

Warm-up 3 Rounds: of 12/10 Cal Bike 5 Inchworms 5 Boot Straps 5 1-Arm Ring Row per side 5 Burpee Box Jump Complex Cycle through each complex 1-2 times: Clean Barbell Complex: 3 Hang Muscle Cleans 3 Front Squats 3 High Hang Squat Cleans 3 Hang Squat Cleans (with hinge...

Monday 10-19-20

Mobility: Squat Prep 2 minutes Warm-up: 3 Rounds:20 Single Unders 15 Air Squats 20 sec Hollow Hold Workout #1: Emom 14 ( Every 2 Min ) Back Squat 7×2 at 80% of 1RM. One set every 2 min. Intent: we will be doing lighter lifting session to maintain rather than...

Friday 10-26-20

Warm-up 3 Rounds of 5 Inchworm 5 Sciatic Nerve Floss per side 8 Single Leg Good Morning per side 15 Russian KB Swings Workout #1:Deadlift 5×3 at 65-70% of 1RM. One set every 3 min. Intent: During the Testing Phase we will be doing lighter lifting session to...

Thursday 10-15-20

Warm up :3 Rounds of 250 Row 5 Muscle Clean 5 Front Squats 10 Push Ups Workout #1: “The Chief” 5 x 3:00 AMRAP 3 Power Cleans , 135/956 Push-Ups 9 Air Squats Rest 1:00 Between Rounds RPE 8: Very short of breath, can’t talk Intent: This is your...