Warm Up Foam Roll and Hip Mobility Then 2 Rounds 10 Good Mornings 10 Goblet Squats @ 30X1 10 Ring Rows @ 2011 Strength/Skill 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Ups x 2-3 reps @ 2011 – Rest 60 seconds A3: FLR on Rings […]
Warm Up Dynamic Drills 2 Rounds Row/Run 250m 5 Box Jumps 10 Push Press (45/35) MetCon EMOM for 12 Minutes Odd – 7 Ground to Overhead (135/95) Even – 7 Toes to Bar Rest/Walk 4 Minutes EMOM for 12 Minutes Odd – 7 Power Cleans (135/95) Even – 7 Burpee Box Jump (24/20) Rest/Walk 4
Warm Up 2 Rounds 5 Inchworms 10 T Push Ups 15 KBS Strength/Skill 5 Sets A1: Snatch Grip RDL x 6-8 reps @ 3011 – Rest 90 seconds A2: SA Press x 6-8 per @ 2011 – Rest 90 seconds A3: Alternating Reverse Lunges w/ KB’s x 10-12 per – Rest 90 seconds A4: Ring
Announcement: We are starting a Whole Life Challenge on Jan. 11th. Go here to sign up https://www.wholelifechallenge.com/wlcnewyear2014/teams/2900/join. Make sure you are getting the best possible results from your training! Warm Up Hip and Front Rack Mobility 2 Rounds 10 Wallslides 10 Goblet Squats @ 31X1 5 Pull Ups or Ring Rows Strength/Skill 4 Sets A1: Front
We are starting a Whole Life Challenge on Jan. 11th. Go here to sign up https://www.wholelifechallenge.com/wlcnewyear2014/teams/2900/join. Make sure you are getting the best possible results from your training! Warm Up Dynamic Drills Snatch Progressions as a group Strength/Skill 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 10 seconds between reps A2: Double Unders x
Announcement: We are starting a Whole Life Challenge on Jan. 11th. Go her to sign up https://www.wholelifechallenge.com/wlcnewyear2014/teams/2900/join. Make sure you are getting the best possible results from your training! Warm Up Front Rack Mobility Then 2 Rounds 5 Box Jumps 10 Good Mornings 15 Russian KBS Strength/Skill 4 Sets A1: Power Clean
Warm Up Dynamic Drills Then 5 Minutes Jumprope Strength/Skill A: Take 12 minutes to build to a heavy double Turkish Get Up MetCon 12 Minutes @ 80% 5 KB Snatch Per 10 Sit Ups 20 Double Unders Rest/Walk 5 Minutes 12 Minutes @ 80% Row 150m 10/8 HR Push Ups 5 TGU Per
Warm Up Foam Roll and Hip Mobility 5 Minutes 2 Rounds 10 OHS @ 30X1 10 Ring Rows @ 2011 10 KBS Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 seconds A2: SA Bent Row x 6-8 reps @ 2011 – Rest 45 seconds A3: FLR on Rings 45-60
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill 4 Sets A1: RDL x 8-10 reps @ 3011 – Rest 60 seconds A2: Ring Push Ups x Max reps @ 1010 – Rest 60 seconds MetCon 2 x 1000m Row @ 100% Rest 8 minutes between efforts
Thursday Hours – 12pm, 5:30pm, and 6:30pm Warm Up 5 Minutes Jumprope 2 Rounds 10 Arm Circles 10 Wallslides 10 T Push Ups Strength/Skill 4 Sets A1: Press x 8-10 reps @ 21X1 – Rest 45 seconds A2: Double Unders 60 seconds – Rest 45 seconds A3: Hollow Rocks 20 seconds – Rest 45 seconds
