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10.31.2014

Warm Up Run 400m Dynamic Drills Then 1 Length Bear Crawl 1 Length Walking Lunge 1 Length Burpee Broad Jump Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunges x 10-12 reps @ 2010 [...]

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10.30.2014

Warm Up Row 500m Dynamic Drills Then Inchworms x 5 Good Mornings x 10 Russian KBS x 15 Workout of the Day A. 4 Sets A1: 1 Clean Deadlift + 1 Clean Pull x 3 – Rest 60 seconds A2: Weighted [...]

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10.29.2014

Warm Up Run 400m Dynamic Drills Then 2 Rounds Wallslides x 10 Push Ups x 10 1 Length Bear Crawl Workout of the Day A. 4 Sets A1: CGBP x 4-6 reps @ 21X1 – Rest 45 seconds A2: Hollow [...]

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10.28.2014

Warm Up Jumprope 3 minutes Dynamic Drills Then Squat to Stand x 5 T Push Ups x 10 Push Press x 10 (45/35) Workout of the Day A. EMOM for 10 minutes Odd – Power Clean + 3 Push Jerk Even [...]

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10.27.2014

Warm Up Run or Row 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Scap Push Up x 10 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 [...]

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10.24.2014

Warm Up Run 400m Dynamic Drills Shoulder Mobility & Pec Minor Stretch Then T Push Ups x 10 Ring Rows x 10 @ 21X1 Alt KB Snatch x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 reps @ 30X1 [...]

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10.23.2014

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Inchworms x 5 Good Mornings x 10 Pull Ups x 5 Or Ring Rows x 5 Workout of the Day A. 4 Sets A1: Segmented Clean Deadlift x 3  – Rest [...]

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10.22.2014

Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 Length T Push Ups x 10 KBS x 10 Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per – Rest 60 seconds A2: Alt TGU x [...]

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10.21.2014

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Wall Walk x 2 Push Press x 10 (45/35) Workout of the Day A. 3 Sets A1: Push Press x 2 + Push Jerk x 1 – Rest 90 seconds B. 12 minutes @ [...]

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10.20.2014

Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then OHS x 10 Scap Push Ups x 10 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 [...]

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