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Monday, June 22, 2020

Warm Up

5:00 Clock: 20 Bodyweight RDLs 30 Flutter Kicks 5 Push Ups to Downward Dog

Metcon

3 Sets: 20 Alternating Box Step Ups 40 Sit Ups 30 Burpees 40 Alternating Leg V-Ups 20 Alternating Box Step Ups Rest 2:00 B/T Sets

Metcon Advanced with some Equipment

3 Sets: 20 Weighted Box Step Ups 50/35 40 Sit Ups 20 Alternating Single Arm DB Devils Press 50/35 40 Alt Leg V-Ups 20 Weighted Box Step Ups 50/35 Rest 2:00 B/T Sets

Accessory Work

3 Rounds: 3-5 Turkish Get Ups (Each Side) 15 Hip Bridges 10 Cat Cow Exercises

Stretch Sesh!

2:00 Pancake Stretch 1:00 Couch Stretch (Each Side)

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Friday, August 14, 2020

Front Squat  10 x 2 every 2minutes  12 Minute amrap 2 Rounds  6 BFB 3 squat cleans 135/95 2 Rounds 6 BFB 3 squat cleans 185/105 2 Rounds 6 BFB 3 Squat cleans 205/125 2 Rounds 6 BFB 3 Squat cleans 225

Thursday, August 13, 2020

Shoulder press every 2minutes 10 x 2 For Time: 50 Dubs 27 STO 95/65 27 TTB 50 Dubs 21 STO 115/80 21 TTB 50 Dubs 15 STO 135/95 15 TTB 50 Dubs 9 STO 155/105 9 TTB