08.13.18

warm Up part 110 min row at a 80-85% pace Part 2 5 sets movement based:20 sec wall facing HS hold12 step ups – 20/24” 24 single unders Source: Workout Of The...

08.11.18

warm up then team tire flips 50 each team rest 2-4 min then not for time 20 DB box step ups 25/35lbs 20 box dips 20 Med ball sit ups rest 60 sec x 4 sets 60 sec all out AD sprint on Bike record Cals Source: Workout Of The...

08.10.18

CK Grace test work out #315 Clean and jerks with Sand bag 75/100lbs800m run 15 Clean and jerks 95/135 Barbell Source: Workout Of The...

08.08.18

warm up drills 250 no strap working on using hamstrings 500m row 75% effort x2 rest 90 sec btw efforts rest 90sec then GO time 2K row for time then PVC or BB OHS 3 set of 12-15 reps BSS 3 x12 reps no weight v ups 3 sets of 18 reps Source: Workout Of The...

08.09.18

Barbell warm up and PVC work Work to a Push jerk 3.3.3.3 Working Sets record your heaviest set with perfect form then take 75% and do 2 set of max reps with great form then just the bar 2 set of 10 great form Source: Workout Of The...