07.19.18

warm up Clean and Jerk work on with PVC demo and work on mistakes sets will be bar 2 sets 10 of hang cleans working on front rack ADD weight 2 sets of 3-4 reps working on speed 5 wall balls ADD weight 2 sets of 3-4 reps working on punching out at top of rep for jerks...

07.18.18

3 set of warm up 250m with out straps on 20 Helos with Lite Kettle bell 10 ONE Arm KB swings Each arm 45 sec Trx Plank 500m row at 90% of 500m row rest 90 sec x4 efforts try and keep the same pace each time. Source: Workout Of The...

07.17.18

warm up 3 x10 of Good mornings with Bar ( add weight each round to goodmornigns)Kossack squats back Lunges rest as needed PVC Back Squat warm up work on POS. tempo Back Squat @21×1 73% of Max 6 set of 3 reps Source: Workout Of The...

07.16.18

warm up rower 400m with feet out of straps Push press warm up with PVC metcon 12min. to finish…3 Rounds:24/18 Cals on Rower 15 DB Push Press 75/55 RX +95/6515 Burpees Source: Workout Of The...

07.14.18

warm up general bear crawl 3 time across gym rabbit x2 Rowing Drills no strap rowing 250m each person x2 shoulders first drill keep hamstrings stay working 5 K row in teams of 2 500m at a time after every 500m row 30 med ball Sit ups Source: Workout Of The...

07.13.18

0-15 mins PVC Warm Checking OH pos work on OH pos and work to a great POS. warm up Kipping with small kips and big kips,Box jump warm up. NOT for time min on min off of wall walks Toes 2 Bar box jumpsplank punches OHS 45/35 lbs rest 2 mins x3 sets Source: Workout Of...