Friday 12/29/17

Strength/Skill Sumo Deadlift off 2″ mats or plates: Build to a heavy “technical” single in 8-10 sets. Rest 2-3:00. – use 2″ mats or 25# plates so bar is slightly elevated off floor. – Sets may look something like 3,3,2,1,1,1…....

Thursday 12/28/17

Metcon EMOM 20: Run 100 Meters (50m out/50m Back) *Alternate Options Row 100 Meters Ski Erg x 20s Assault Bike x 20s Sledpush x 20s GPP AMRAP 10: 50 Foot Bottoms-up KB Carry each (light) 100 Foot Single Arm Farmer Carry each (heavy) Plank Complex (side + elbow + side...

Wednesday 12/27/17

Strength 1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets. – There is no set reps/sets, but sets should be challenging, so reps should be between 2-5 per set. – Adv: 30-40 Reps Strict – Int: 20-30 Reps Kipping – Beg: Handstand...

Tuesday 12/26/17

Strength 1a) Power Clean: 4-5 x 3, up to a heavy 1.1.1 (5s). Rest 60s. – 1.1.1 (5s) = drop bar between reps and reset up. – Adv: Build to 85% of 1RM. – Int: Build to 75% of 1RM. – Beginner: Technique Work 1b) Wallballs: 4 x 5. Use a heavier...

Monday 12/25/17

Merry Christmas! Strength/Skill 1a) Goblet Box Squat: 3 x 8. Rest 60s. *13-15 Box. Sit back + stay tight + explode up. 1b) DB Single Leg RDLs: 3 x 8 ea. Rest 60s. 1c) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 60s. *All work should be able to be done with one weight...