10/05/18

jog or row 4-5 mins Roll Glutes 2 minutes / sideIT band 2 minutes / sideDynamic 3 Rounds with an empty barbell5 Deadlift5 hang power clean w/ empty barbell5 Front squat5 Push press5 Back squat5 Good morning 5 jerk Drills Jerk 1-1-1-1Notes: Find your best single for...

10/04/18

3 Rounds row 1:305 Back squat w/ empty bar5 Behind the neck push press w/ empty bar5 Good Morning w/ empty bar20 Mountain climbers AMRAP 24 Row 500m18 Burpee15 pull-up12 Toes-to-bar9 Box jump (30/24) Source: Workout Of The...

10/03/18

Warm-up Jog 800mDynamic warm-up 3 Rounds10 Kip swings:30 bar hang40′ walking lunge40′ rabbit 5 Inch worm Skill work Handstand work 10 min EMOM 10-20 sec pike hold , wall walks , kick up in to handstand off wall , Kick in to free standing handstand , hand...

10/02/18

AMRAP 10 minutes Row 250m10 lateral lunges10 walk out push ups 10 alternating lunges10 Banded good mornings 20 Double-unders Warm up DL and power cleans For Time: 9-6-3Dead lifts Hang Power cleans 155/105 Source: Workout Of The...

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...