2019-07-29
Mon 3:00 Front Rack Stretching 5:00 Shoulder and Chest Soft Tissue work/Stretching 3 x :30 Goblet Squat Hold 5 Tempo...
2019-07-22
Mon 100 m jog, easy 3 x Dynamic Stretch (change each round) 5/5 Single Arm KB Snatches 200 m jog...
2019-07-15
Mon 200 m jog :30 Goblet Squat hold w/KB 200 m jog :30/:30 Couch Stretch 3 x :10-:15 Ring Support...
2019-07-08
Monday w/partner 2 sets each 200 m jog + 250 m row (partner runs while other rows, then switch, x...
2019-07-01
Mon Warmup 200 m jog+ 30s Goblet Squat hold w/KB + 200 m jog 30s/30s Couch Stretch 3 Rounds 10...
2019-06-24
Mon EMOM for 10min alternate 10-8-6-4-2 Front Squat Pull-up (strict if able) 12min AMRAP 10 Snatch 100m Run 8 HSPU...
2019-06-17
Mon 10min EMOM alternate 3 Front Squats 6 Pullups (c2b if able) 3min EMOM – 12/9 cals 8min EMOM –...
2019-06-10
Mon 5×5 emom alternating Strict Pull-up Back Squat 5 Rounds 3min AMRAP 200m Run 10 Burpees ME C&J no rest...
2019-06-03
Mon 10min EMOM 7 Front Squat (even) 7 Strict Pullups (odd) 15min AMRAP 12 pullup/c2b 12 cals 12 v-ups 12...
2019-05-28
Mon – Murph! Thanks to everyone that came out and made this a fun event. Tuesday 5×5 Deadlift (light weight)...