Month: January 2016

Front Squat

Strength:  Front Squat 5 reps at 50, 60, 70, 75% AMRAP at 80% of 1RM Conditioning:  For Time 20 KB Strict Press 20 Knees to Elbows 20 KB Strict Press 20 Knees to Elbows 20 KB Thrusters rx – 1.5|1pd

DB Bench Press

Muscle Isolation:  Dumbbell Bench Press 5×10 superset with 20 Russian Twists Conditioning:  4 Rounds for Time 200m Run w/Slam Ball  20|14 15 Hand Release Push Ups 15 V-Ups 15 Slam Balls

28Jan2016 – Jumping Squat

Strength (kinda):  Jumping Squats 6 x 10 Conditioning:  EMOM x 12 mins option A) 20 Double Unders, then AMRAP Bar Muscle Ups option B) 20 Double Unders, then odd mins – AMRAP Ring Dips even mins – AMRAP C2B Pull Ups


Gymnastics:  Handstand Progressions Wall Pull Drills x 10 mins Conditioning:  For Time 60-50-40-30-20-10 KettleBell Swings with 10 burpees and 1 minute plank hold following each round

25Jan2015 – Overhead Squat

Strength:  Overhead Squat 3-3-3-3-3 Conditioning:  For Time 50 Wall Balls  20|14 3 Rounds of – 15 Snatches  115|75 and 15 Toes to Bar 50 Wall Balls

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