Tuesday , 08/22/17

Warm Up: 3 rounds: -15 calorie row -20 second handstand hold Lifting: -5X3 Push Press ~then~ Conditioning: 5 rounds, 1 min per station, of: -Shuttle Run, 60 ft -Burpee *Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Monday, 08/21/17

Warm Up: 3 rounds at steady pace of: -10 Deadlifts -10 Hang power cleans -10 Front Squats ***with empty barbell Lifting: Work up to 70% of Clean ~then~ Every other minute for 10 minutes: – 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat Conditioning: 4 rounds for time of: – 20 […]

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Friday, 08/18/17

Warm Up: 20 second dead hang from pull up bar 20 seconds of air squats 20 seconds of handstand hold 20 seconds of burpee Rest 10 seconds Repeat. Lifting: Work up to 80% of snatch Conditioning: 1 snatch at 80% 1RM 20 wallballs 2 snatches at 80% 1 RM 20 wallballs 3 snatches at 80% […]

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Thursday, 08/17/17

  Warm Up: 4 minute AMRAP of: – 5 Burbee medball slams – 10 Push Ups – 15 abmat situps Metabolic Conditioning: Complete as many rounds as possible in 20 mins of: Run, 400 m 40 Sledge Hammer Strikes Run, 400 m 30 Push Jerks, 95/65 lbs Run, 400 m 20 Ring Dips Run, 400 […]

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Wednesday, 08/16/17

Warm Up: 2 rounds: -200 meter run -5 Burpees -15 jumping medball squats Lifting: Back Squat 1×5 at 60% 1RM Back Squat 1×5 at 65% 1RM Back Squat 1×3 at 75% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×3 at 82% 1RM Conditioning: 5 rounds, 1 min per station, of: Row (calories) Push-up […]

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Tuesday, 08/15/17

Warmup: 3 Rounds -10 dumbbell deadlifts -10 weighted step ups -10 box jumps Metabolic Conditioning 21-15-9 Deadlifts (60%) Box overs (24″/20″) Skill: (15 minutes) Practice Double Unders

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Monday, 08/14/17

Warm Up: 3 Rounds – 15 cal Row – 15 dumbbell Push Press – 10 medball cleans Lifting: 2×5, 3×3 Strict Press Conditioning: On every minute for 7 minutes: -2 Squat cleans @ 70% -5 lateral bar over burpees

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Friday, 08/11/17

HaPpY BiRtHdAy, MiChAeL! Warm Up 3 rounds with empty bar -5 good mornings -5 back squat -5 deadlifts ~then 2 rounds of -10 pull ups -10 push ups -10 air squats Work up to 65% of deadlift in 5 minutes Lifting: Deadlift 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 […]

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Thursday, 08/09/17

Warm Up ——- Pass-throughs & Overhead squat / snatch progression with PVC 4 Sets of Max rep strict pull-ups (30 seconds or rest between sets) Lifting -Snatch 5-3-1-1 Conditioning 8 Rounds For Time -10 Snatches -40 Double Unders

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