Tuesday 6/23/15

Tuesday 6/23/25 Warm Up: 3x 40sec. Hollow Rock Hold 20sec. Rest 40sec. Wall Plank 20sec. Rest Deadlift Tech Part 1: 20 mins 6 Supersets of 5 Deadlifts @ 80-85% 10 Pull-ups Perform pull-ups immediately following set of deads. Part 2: 5 Rounds for time: 10 Toes to Bar...

Monday 6/22/15

Part 1: 20min Back Squat 7×3 1st rep is 3 second pause at bottom Part 2: 10 rounds for Total Calories & Reps: 45 sec Row for Calories 15 sec Rest 45 sec Dumbbell Thruster (40/25) 15 sec Rest

Saturday 6/20/15

Teams of 2… Partners split reps… Each partner does a total of 300 reps. Partner 1: 200m Sand Bag Carry / Partner 2: 100 Dubs 50 Pull Ups 50 KB Swings (24/16kg) 50 Sandbag Box Step ups 50 Sandbag Burpees 50 KB Snatch (24/16kg) 50 KB Goblet Squats (24/16kg)...

Friday 6/19/15

Part 1: 15mins Jerk Complex Push Jerk from behind the neck + Split Jerk from front rack – work up to a heavy single Part 2: From the main site: Complete as many rounds as possible in 10 minutes of: 10 burpees 20 wall-ball shots,...