10/01/18

row 2-4 minutes easy pace warm up EMOM 10 Odd: 1 short shuttle runEven: 6 lateral lunges, 20 mountain climber Run a 5K for time Source: Workout Of The...

09/29/18

35min running clock….Team “Manion”7 Rounds:400m Run20 Back Squats 135/95Immediately into;Max Rounds in remaining time:10 Hang Power Cleans 155/10520 Cal row Source: Workout Of The...

09/28/18 Dame Mischievous of London

Dame Mischievous of London 5 minutes of 5 push ups10 air squats 15 sit ups Roll / stretch twisted cross 2 min each side couch stretch 2 mins each side Bench press 4 sets of 12 reps rest 60 sec btw sets BSS 4 sets of 12 reps ( you can go heavier with the DB when your...

09/27/18 Lady Smartfoot

Lady Smartfoot 2-3 min row or bike or 400 m run Dynamic 3 Rounds5 kip swing7 air squats9 kettlebell swings20 single-unders For time100 Double-unders80/60 Cal rower 60 wall ball (20/14)40 Box jump over (24/20)20 pike push-ups10 chest to bar pull ups Goal: Sub 18...

09/26/18 Marshmallow

Marshmallow row 3000m easy Roll / stretch Roll upper back 2 minutesRoll under arm 2 minutes / sideLacrosse ball pec 2 minutes / sideBanded tricep stretch 2 minutes / sideIcon Shoulder maintenance routine (in the vault) 3×15 push-up plusBand pull-apart...