December 30, 2016

1.  Sumo Deadlift: work up to a heavy triple   2.  3 rounds for quality: 2DB SL RDL x 5 + 5 DB Prone T’s  x 10 V-ups x 10   3.  How fast can you complete… 20 – 15 – 10 – 5 Sumo Deadlift @ 60% of heavy triple Row (calories) Push...

December 29, 2016

1.  Clean Pull + hang clean: work up to a heavy set   2.  Power Jerk + Split Jerk: 5 x 3 @ 70-80% of best jerk   3.  How fast can you complete 3 rounds ? 10 Hang Power Cleans (95/65) 10 Box Jumps (24/20) 10 Toes 2 Bar 10 Hand Release Push-ups...

December 28, 2016

1.  Pause Bench/ Floor Press: work up to a heavy double   2.  3 rounds for quality: DB Floor Press x 10 Bicep Curls x 10 Band Pullaparts x 10   3.  How fast can you complete 3 rounds?   10 Sumo Deadlift (95/65) 5 Push Press 10 Lateral Burpees (over...

December 27, 2016

1.  Snatch Pull + Hang Snatch: work up to a heavy set   2.  Snatch Deadlift:  5 x 3 @ 100% of complex *Pause 2 seconds at top of knee and at power position* *2-3 seconds Eccentric*   3.  How many rounds/ reps can you complete in 12 min? 5 Power Snatch...

December 26, 2016

1.  Front Squat: work up to a heavy single   2.  3 rounds for quality: Reverse Lunge x 5 + 5 Hanging Straight leg raise x 10 SL Glute Bridge x 10 + 10   3.  1/2 “Cindy” How many round/ reps can you complete in 10 min? 5 Pullups 10 Pushups 15 Air...