Thursday 2/1/18

Strength/Skill Skill – T2B + Static Hold *Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between: – Handstand Hold (wall or freestanding) or OH KB Hold x 15s. – Ring...

Wednesday 1/31/18

STRENGTH/SKILL 1a) Push Press 6 sets of 6 reps, add 5 to 10 lbs to last week. Rest 60s. 1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom). Rest 60s. 2) Hang Power Clean + S20H: Take 3 sets to warm-up for Metcon perform 3 Hang Power Cleans + 3 S20H w....

Tuesday 1/30/18

SKILL Double Under Practice: Spend 5:00 Working on Drills to improve double unders METCON For total time: 50-40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s after each completed round. L3: (Double Under Attempts) L2: (35, 25) (Double...

Monday 1/29/18

STRENGTH/SKILL 1) Front Squat 7 sets of 2 reps w/ 3 sec pause @ 75%. Rest 2:00. – Beginner #2: Front Squat: 5 x 5, adding weight each set. 2) Warm-up Deadlifts and Wallballs METCON “Dead Ball V2” AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20,...

Friday 1/26/18

STRENGTH 1) Sumo Deadlift: 5 x 2 for Speed @75%, every 60s then 4 x 1 @85% for Speed-Strength, every 60s. – Reset on each rep – Beginner: 5 x 5, focusing on perfect execution. Try to go heavier than last week. Rest 90s. 2) Hang Power Cleans: 3 x 3 building...