June - 2017

063017 Friday

Warm Up: Stretch Strength: Press 2-2-2-2-2 (Building) Conditioning: 3RFT 50 Dbl Unders 21 SDHP (95/65) 15 Push Press 9 OHS

062917 Thursday

Warm Up: Stretch Conditioning: A) EMOM x 8min 7 Wall Balls (20/14) + 5 Deadlifts (choose your load) B) AMRAP x 15min 5 Pull Ups 7 Hand...

062817 Wednesday

Warm Up: Stretch Strength: Front Squats 2-2-2-2-2(Building) Back Ext 5x10 Abs 5x10 Conditioning: For Time: 21-15-9 Kb hang Squat Cleans...

062717 Tuesday

Warm Up: Stretch Strength: Build to a heavy triple Power Clean (25min) Conditioning: In 4min 400m Run 15 Lateral Burpees Max rep Power...

062617 Monday

Warm Up: Stretch Strength: Back Squat 5-5-5-5-5 (Building) Conditioning: For Time: 30 Cal Row 30 Box Jump Overs (24/20) 30 Power Snatch...

062217 Thursday

Warm Up: Group Stretch Conditioning: For Time: 15 Clean & Jerk (135/95) 400m 30 Box Jumps (24/20) 400m 15 Clean & Jerk Midline...

062117 Wednesday

Warm Up: Group Stretch Barbell Conditioning: EMOM x 9min 1 Power Snatch + 1 H.P. Snatch + 1 OHS Conditioning: 10RFT 4 C2B 6 Burpees 8 KB...

062017 Tuesday

Warm Up: Group Stretch Strength: Bench Press 3-3-3-3-3 (Building) Abs 5x10 Conditioning: 5RFT 400m 10 Deadlifts (225/155) 10 Wall Balls...

061917 Monday

Warm Up: Group Stretch Barbell Conditioning: EMOM x 9min 3 Power Cleans + 3 Front Squats + 3 Jerks (You choose load) Conditioning: AMRAP...

061717 Saturday

Warm Up: Group Stretch Midline Conditioning: EMOM x 10min Odd: 15 Sit Ups Even: 15 Back Ext Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1...