March 31, 2019

Monday 040119

For Time

12-9-6

Hang Squat Clean (135/95)I(95/65)

Box Jump (24/20)

9-7-5

Hang Squat Clean (155/105)I(115/75)

Box Jump (24/20)

7-5-3

Hang Squat Clean (185/125)I(135/95)

Box Jump (30/24

Cool down

5:00 Rolling 

Try and get the rower to land on 100 even!

Tuesday 0402619

Ski...

March 24, 2019

Monday 032519

Workout

4 Rounds For Max Reps

Min 1 - Row For Cals

Min 2 - HSPU

Min 3 - Box Jump

Min 4 - 4 DB Hang Power Clean

Rest 1:00 b/t Rounds

Cool Down

8:00 Foam Roal

*Area of Focus

4:00 Upper Back/Shoulders

4:00 Quads/ IT Bands

Tuesday 032619

Strength/Skill

On a 15:00 Running Cl...

March 18, 2019

Monday 031819


EMOM X 8

Min 1- 4 Push Jerks

Min 2- 1-3 Bar Muscle Ups

*Building to workout weight

Workout

AMRAP 13

6 Push Jerks (185/115)I(135/95)

2 Bar or Ring Muscle Ups

Core Finisher

100 Hollow Rocks

*Every 10 Reps; :30 Plank Hold

Tuesday 031919

Strength/Skill

Build to a heavy 2...

March 10, 2019

Monday 031119

Workout

EMOM X 5 Min

12/10 Cal Bike/Row

Rest 1:00

EMOM X 5 Min

15 DB Hang Power Cleans (50/35)I(35/20)

Rest 1:00

EMOM X 5 Min

12 Burpee Box Jumps

Optional Core Finisher

3 Sets

25 Weighted Sit Ups

-Rest as needed between Sets

Tuesday 031219

Strength

5-5-3-3-3-1-1-1

Back Sq...

March 3, 2019

Monday 030419

Strength/Skill

5 Sets for Load

3 Power Clean

3 Front Squats 

3 Shoulder To Overhead

*Rest between sets

**Start moderate end heavy

Workout

Partner Sprint/Finish work

4 Rounds Each

24 Air Squats

12 Burpees

*Partner 1 completes round while Partner 2 rests

Tuesday 030519

Ex...

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