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05/10/2018Warm-upWith a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations each Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position WeightliftingBench Press (Weight)1a) Speed Close...

05/09/2018Warm-upPVC Game *Every time PVC Drops everyone performs: 1st Drop: 10 Walking Lunges 2nd Drop: Lunge Complex each side 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Alt. Step-ups Then, 400 Meter RunGymnastics3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or WalkMetconMetcon...

05/08/2018WeightliftingSplit Jerk (Weight)Every 2 minutes for 8 sets Set 1-3 3 reps At between 55-65% Sets 4-5 2 reps @ between 70-85% Sets 6-8 1 rep @ 90-95% MetconMetcon (Time)5 rounds for time 15/10 cal on rower 10 Deadlifts (185/123) ...

05/07/2018WeightliftingBack Squat (Weight)10 Reps @ 65% 8 Reps @ 70% 6 Reps @ 75% 4 Reps @ 80% 2 Reps @ 90%MetconMetcon (AMRAP - Rounds and Reps)10 Min AMRAP 5 Burpee Pull-Ups 10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 20 Wall Ball Shots (20/14 lbs)...

05/04/2018WeightliftingBench Press (Weight)A. Bench Press 5 sets of three building to a heavy triple Auxiliary WorkB. 8 round tabata Hollow Rocks MetconMetcon (Time)15-12-9-6 Clean and Jerk (135/93) (155/103) Burpee Box Jump Overs ...

05/03/2018WeightliftingDeadlift (Weight)Three sets of: Single-Leg Deadlift x 6-8 reps each leg Rest 60 seconds barbell glute ham bridges (Weight)Barbell Glute Bridges x 6-8 reps Rest 60 seconds Plank Hold (Max reps)Side Plank x 45 seconds each side Rest 60 seconds MetconMetcon (AMRAP - Reps)8 Min AMAP ascending by 3 3 Hang Squat...

05/02/2018WeightliftingPower Clean x1 Front Squat x 2 Split Jerk x 1 (Weight)Power Clean x1 Front Squat x 2 Split Jerk x 1 Every 2:30 Minutes for 7 sets MetconMetcon (Time)Four Sets of 25/20 Cal Row 8 Pull ups ( CTB Pull Ups) 20/15 Cal...

05/01/2018WeightliftingPush Press (Weight)Push Press 6 sets of 3 building to a heavy triple MetconMetcon (Time)For time: 1000 Meter Row 100 Double-Unders 400 Meter Run 40 Push Presses (115/73 lbs) 400 Meter Run 20 min time cap ...

04/30/2018WeightliftingBack Squat (Weight)10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% MetconMetcon (4 Rounds for reps)Every 3 minutes for 4 sets 5 squat cleans (185/123) 10 lateral burpees 15 wall balls (20/14)...