Wednesday 111017

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MOVEMENT Jump Rope x 3 minutes Two sets 3-Position Squat x5/5/5 Tension Swing x 15 STRENGTH Front Squat to 5RM *15-20 minutes ENGINE For time: 15-12-9 reps Wall Balls Pull…
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Thursday 121017

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MOVEMENT Two sets Bike/Row x 60s Rest 15s Wall Handstand x 60s Rest 15s Twisting Bear x 60s STRENGTH Push Press to 5RM @20X1 Then Max reps @ 70% *20…
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Friday 131017

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MOVEMENT Coaches Choice BODY BUILDING Three sets: 1. Single Leg DB RDL x 8 per side 2. Incline DB Press x 8-10 3. Supinated Grip Barbell Row x 8-10 *All…
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Tuesday 260917

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MOVEMENT Row x 1000m with a partner, alternating every 250m, rest in a squat. Two sets: Goblet Press x 10 Switch Grip Swing x 20 STRENGTH Five sets: Shoulder Press…
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Saturday 141017

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MOVEMENT Run x 400 meters Game ENGINE “Jackie XXX” Row x 3000 meters Thruster x 150 (15/20kg) Pull Ups x 90 Complete in pairs, patrician as you choose but must…
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Thursday 280917

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MOVEMENT Run x 400 meters Planking Game x 6 minutes ENGINE In Pairs complete Five rounds for time: Row x 50 calories Burpee x 40 Dumbbell Thruster x 30 (M-H)…
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Friday 290917

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MOVEMENT Jump Rope x 5 minutes Turkish Get Ups x 5 minutes STRENGTH Three sets: 1. Deadlift x 5 @ 90% 5RM (reset) 2. Ring Dips x Max reps +…
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