05/17/2017

Back Squat 5×5 (25 minutes) 2 warm up sets 5 sets of 5 @ 75% Superset: 20 Banded marching steps holding medicine ball https://youtu.be/aromvblgGPM Polar Bear Complex (20 minutes) If these are tough or intimidating, keep the weight down until your confidence builds. If it feels good, keep working up as heavy as you can…

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May 16, 2017

05/16/2017

Bench Press 5×5 (20 minutes) 2 warm up sets 5 sets of 5 @ 75% 2min rest per set Superset: Hang and rotate on pullup bar, 10 reps Triple Tabata Tuesday 8 Rounds each Tabata. 20 seconds of work 10 seconds of rest No extra rest between Tabatas. Tabata 1: Odd: Air squats Even: Push…

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May 16, 2017

05/15/2017

Deadlift 5×5 (25 minutes) 2 warm up sets 5 sets of 5 @ 75% Superset: 10 slow band pull throughs after each set of deadlift https://youtu.be/CANW4xHcZTw   3 Rounds for Time: 10 Snatch Run 400m Finisher Partner barbell rollouts, hamstring emphasis (roller, place barbell on rollee’s hamstring while they lay face down)

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May 16, 2017

05/05/2017

Hang out (5-10 minutes) Accumulate 2 minutes of hanging from rings or pull up bar. Kettlebell Deep Six (15-20 minutes) Try for 3-5 sets each arm using a light weight: 5 Snatches 5 one-arm Swings 5 Clean and Press 5 Front Squats 1 Get Up Use a light weight. Jackie 1000m Row 50 Thrusters 30…

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May 1, 2017

05/04/2017

Bench Press 3’s (25 minutes) 3 warm up sets 3 @ 65% 3 @ 75% AMRAP @ 80% Superset: 5 one-leg one-arm KB deadlift after each set of bench press. Snatch Technique (20 minutes) Burgener Warm Up EMOM 16: Even: 1 snatch Odd: 15 second squat hold with hands on the bar in your snatch…

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May 1, 2017

05/03/2017

Deadlift 3’s (25 minutes) 3 warm up sets 3 @ 65% 3 @ 75% AMRAP @ 80% Superset: 10 banded shoulder presses after each set of deadlift (stand on band and press overhead with both hands). AMRAP 15 3 Pull ups 4 x 40’ shuttle run 5 Overhead Squats OHS Scaling: Rx+: 135/95 Rx: 95/65…

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May 1, 2017

05/02/2017

Buy-in 2 sets of 10 banded face pulls Shoulder Press 3’s (20 minutes) 2 warm up sets 3 @ 65% 3 @ 75% AMRAP @ 80% Superset: 10 facepulls after each set of shoulder press. One second pause before returning the arms in front of you on each repetition, audibly saying “one-thousand hold” each time.…

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May 1, 2017

05/01/2017

Back Squat 3’s (20 minutes) 2 warm up sets 3 @ 65% 3 @ 75% AMRAP @ 80% Mobility post-squat Right after your squats, foam roll legs for 5 minutes. Then 1 minute of walking lunges. Then 5 minutes of foam rolling your legs. If not enough rollers, some become heroes and use a barbell.…

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May 1, 2017

04/28/2017

Max Height Box Jump (20 minutes) Work up to a max box jump height. AMRAP 15 30 Double Unders 20 Push ups 10 Front Squats Front Squat Scaling: A: 95/65 B: 75/55 C: 65/45 D: 45/35 E: 35/15

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April 25, 2017

04/27/2017

Deadlift 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% Death by Fran With a continuously running clock, do a ladder up by 1 every minute of: Thrusters Pull ups (do 1 thruster and 1 pull up, and then rest for the remainder of that minute. The 2nd…

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April 25, 2017
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