6-19-2018

SB_BP.jpg

PVC pass thrus and figure 8s

then for quality down and back single arm OH KB Carry

5R/5L KB push press

5R/5L KB Row

:30 per arm OH Hold

 

10 min EMOM: 1 Power Clean + 1 Front squat + 1 Jerk

 

Partner row: 100-200-300-400-500-400-300-200-100

Partner 1-100, Partner 2-rest, Partner 1-rest, Partner 2-100, etc- This should be a sprint

6-18-2018

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250 row or run

2x 10 heavy Russian kbs

5 broad jumps

5 explosive jumping squats

After 2 rounds, Samsom stretch 20s/side and work on ankle mobility

 

15min to establish heavy 10rm Back squat

 

For 15min max reps:

30s on/30s rest

1) DB box step ups (35/20)

2) burpees

3) DB Power snatch (35/20)

6-15-2018

250 m row or run:

5 goblet squats with hold at bottom

5 external oblique openers

Samson stretch down

Spider-Man with twist and reach back

frogger down

bear back

5 goblet squats with hold at bottom

5 external oblique openers

 

Strongfit 10-15 Min Clock:

Deadlifts and Wallballs ALL OUT! rest 1:30

Deadlifts and DB Thrusters ALL OUT! rest 1:30

Deadlifts and DB Front Squats ALL OUT!

 

Core Circuit:

3rounds with 1:00 rest between rounds

30 flutter kicks

20 reverse crunches

10 alt. toe touch v-ups

 

6-13-2018

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250 row or run, 5 walkouts

then 2 rounds:

10 PVC Good morning

5 broad jumps

5 explosive jumping squats

 

Building across 5 sets towards a moderate single:

1 high hang clean, 1  hang clean, 1 clean

 

8 AMRAP: 2,2, 4,4, 6,6,..... till time is up

Power cleans(135/95)

pullups