July 30, 2016

Circuit Saturday!! Partner style! 2 Rounds: 3 min ON: 1 min OFF A)  Balance Boards   B) Stability Ball Hamstring Curls x 10 Stir the pot x 10 + 10 C)  Partner Wheelbarrow walk D)  Medball Sit up pass Side pass E) Boxes Burpee Box Jumps Hi 5 at the top F) Around...

July 29, 2016

1.  Back Squat:  On the Minute x 10 min 10 x 3 @ 75% 1 Pull up 2.  3 rounds for quality: SL Pumps x 10 + 10 DB/ KB Overhead tricep press  x 10 Bent over scapula retractions x 10 3.   How many rounds/ reps can you complete in 10 minutes? 5 Jumping Bar Muscle ups 10...

July 28, 2016

1. Jerk technique   2. Jerk: work up to a Heavy Double   3. 4 rounds for quality: Rev Lunge x 5 + 5 Cubans x 10 Rainbows x 10 V-ups x 10 (2 sec hold at bottom- hollow hold) 4.  Prowler Suicides x...

July 27, 2016

1. 2 Position Clean (floor, knee)  work up to a heavy set   2.  Halting Clean Deadlift (2 sec pause at mid-thigh) 5 x 3 @ 80%+   3.  How fast can you complete 3 rounds? 15 Hang Power Cleans (135/85) 15 Bar Facing...

July 26, 2016

1.  4 Rounds for quality: DB Floor Press x 10 Horizontal Pull-ups x 6-10 Partner Glute Ham raise x 6-10 KB Pause Goblet Squat x 10 (pause 2 sec @ parallel)   2.  “Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press(115/85) 10 KB Swings 10...