Monday 021017

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MOVEMENT Two sets: Run x 200 meters Cossack Squat x 10 Arching Scap Pull x 10 STRENGTH Front Squat 5×5 @ 31X1 (75% of 1RM) *On the 2 min CONDITIONING…
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Tuesday 031017

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MOVEMENT Row 2×60/60s *Rest in Squat Dowel Complex STRONGMAN Two sets 1. Dumbbell Hex Hold x Max duration 2. Sled Pull x 30m (H) 3. Reverse Sled Pull x 30m…
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Wednesday 041017

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MOVEMENT Jump Rope x 5 minutes Two sets: Bottoms Up Kettlebell Press x 10 Suitcase Deadlift x 10 STRENGTH Shoulder Press 5×5 @ 85% 5RM *On the 90 seconds ENGINE…
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Thursday 051017

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MOVEMENT Run x 400 meters Crawling Patterns POWER Squat Clean + Push Jerk to 3RM *20 min ENGINE For time: Kettlebell Swings x 10-20-30-40 (16/24kg) Burpees x 40-30-20-10  
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Friday 061017

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MOVEMENT Row 2×60/60s *Rest in Pancake Split Two sets: Hollow Body Hold x 45s Arch Hold x 45s GYMNASTICS Three sets: 1. Strict Toe to Bar x Max 2. Handstand…
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Saturday 071017

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MOVEMENT Run x 400 meters Planking Game x 6 minutes Kipping Pull Up Skill Work ENGINE “Angie” For time: Pull Ups x 100 Push Ups x 100 Abmat Sit Ups…
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Monday 091017

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MOVEMENT Two sets Run x 200 meters Ring Row x 10 Incline Push Up x 10 STRENGTH Deadlift to 1RM *20 minutes CONDITIONING AMRAP in 10 Hang Power Snatch x…
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Tuesday 101017

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MOVEMENT Coaches Choice GYMNASTICS AMRAP in 8 Strict Handstand Push Ups x 4 Strict Toe to Bars x 4 CONDITIONING EMOTM x 20 1. Rowing x 10/15 calories 2. Double…
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