Wednesday 4/19/17

Part 1: Every 1 min for 20 mins do: 3 Power Cleans (135/95) 3 Front Squats (135/95) 3 Push Jerks (135/95) RX + 155/105 Part 2: Mobility 30 sec squat hold 30 sec knees out in squat hold 30 sec ankle grab with knees out hold x 3 rounds 30 sec BTN front rack squat hold...

Tuesday 4/18/17

Part 1: Bench Press with Straight Bar @30-35% + Doubled Micro Mini Bands 15×3 (5 sets wide, 5 sets middle, 5 sets close) Part 2: For Time: 50 Toe to Bar 75 Wall Balls (20/14) 50 Toe to Bar Finisher: Max set of weighted Chin ups...

Monday 4/17/17

Part 1: 15 mins 1 Snatch Balance + 1 Overhead Squat Work up to a heavy 1 rep Part 2: As many reps as possible in 9 mins of: 2 Box Jump Overs (24/20) 2 Dumbbell Box Step-ups (50/30) (24/20) 4 Box Jump Overs 4 Dumbbell Box Step-ups 6 Box Jump Overs 6 Dumbbell Box...

Friday 4/14/17

Part 1: Romanian Deadlift for load: #1: 15 reps #2: 15 reps #3: 15 reps Part 2: For Time 30 cal row 30 KB Swings 70/53) 30 burpees 20 cal row 20 Kbs 20 burpees 10 cal row 10 Kbs 10...

Thursday 4/13/17

Part 1: Accessory 10 ring rows (scale by changing foot placement and advance by using false grip) max strict chin ups, scale by doing max chin hold 10 evil wheels x 4 rounds this work is not for time Part 2: 5 Rounds for time: 10 power clean (95/65) 10 shoulder to...