Monday 4/10/17

Warm Up 5:00 Dynamic + Power Clean Drills: Front Squat x5 Dip-Shrug x5 Muscle Clean (from hip) x5 Hang Power Clean x5 Power Clean x5 Squat Clean x5 Then, 10 Back Squat w. bar 10 Goodmornings Prep X-Band Walks x 10 steps each direction Strength Back Squat Wave:...

Friday 4/7/17

Warm up 5:00 Dynamic Then, 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo Deadlifts 3 Bar Facing Burpees *10 X-Band Walks Forward/Backward Mobility Grab a light KB and perform: – 10 Goblet Lateral Squats each side – 10 Wide Stance Goblet Squats – 10...

Thursday 4/6/17

Warm Up Run 200 Meters then, Grab an Empty BB: 5 Muscle Snatches 10 Reverse Lunges in Place 5 Hang Power Snatch 10 Air Squats 5 Power Snatch 10 Sit-ups 5 OHS 10 Supermans Mobility – Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch (this can be found...

Wednesday 4/5/17

Warm up 2 Rounds With a light KB 5 KB Push Press each 5 Single Arm Russian Swing each 5 KB Windmills each 5 Goblet Reverse Lunge each 5 Burpees Mobility Lax Ball, 30s on the following: – Pecs – Scapular – Triceps Strength 1) Shoulder Press: 1RM. Rest...

Tuesday 4/4/17

Warm up Tabata #1: 1a) Double Unders 1b) Squat Thrusts Tabata #2: 1a) Supermans 1b) Hollow Hold Spend 5:00 extra minutes getting warm for the conditioning EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4:...