Thursday 09/03/2017

ANKLE MOB HIP MOB THORASIC MOB TRIPLET 30' 10 3 ROUNDS WALL SIT TRX ROW TGU ALTERNAT. BARBELL ROW 15-12-10-8 RRX OR RING ROW 12 X 3 BENCH PRESS SINGLE ARM DB PRESS 3X10 RTRICEP FRENCH PRESS & DIPS 3X10 BICEP BARBELL CURL 3X10 WRIST…

Wednesday 08/02/2017

EVERY 2:00 FOR 10:00 3 POSITION SNATCH HIGH HANG HANG FULL FOR TIME 10 STRICT HSPU 15 C2B PULL UPS 20 DB NATCHqq 25 WALL BALLS 30 BOX JUMP 25 WALL BALLS 20 DB SNATCH 15 C2B PULL UPS 10 STRICT HSPU ADV: 25/15 RX: 20/10 SC:…

Tuesday 07/03/2017

EVERY 2:00 FOR 10:00 CLEAN + FRONT SQUAT + JERK EMOM FOR 15:00 M1: 15/12 CAL ROW M2: 10 RUSSIAN SWING + 30 DUS M3: 15 BURPEES

Monday 06/03/2017

EMOM FOR 15:00 M1: 30s NOSE TO WALL SHOULDER TAPS M2: 30s STRICT TOES TO BAR M3: 30s ARCH TO HOLLO ROLLS EVERY 2:00 FOR 20:00 ST1: 300m RUN ST2: X3 ROPE CLIMBS

Saturday 04/03/2017

OPEN WORKOUT 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc.,…

Friday 03/03/2017

EVERY 2:00 FOR 8:00 45 SECONDS HOLLOW HOLD NOT FOR TIME -ANNIE ON THE RUN- DESCENDING LADDER 50-40-30-20-10 DOUBLE UNDERS SIT UPS *400m RUN AFTER EACH ROUND

Thursday 02/03/2017

THORASIC MOB HIP MOB PLANK AND SIDE PLANK CHEST EXPANSION TRX OR RING ROW 15REP BENCH PRESS/ TRICEP PU12REP S ARM SHOULDER PRESS 12REPS PRONE BOX REAR DELTS BICEP DB CURL 15/12/10 BARBELL FORARM CURLS HAMS BANDED CURL 12REPS 3 …

Wednesday 01/03/2017

10:00 TO BUILD UP TO TODAYS HEAVY CLEAN 00:00-10:00 30 SQUAT CLEANS 10:00-20:00 4 ROUNDS 8 HAND STAND PUSH UPS 16 TOES TO BAR 32 DOUBLE UNDERS

Tusday 28/02/2017

EMOM FOR 12:00 X1 SNATCH AT 85% OF YOUR MAX FOR TIME 400m RUN 5 MUSCLE UPS 800m RUN 10 MUSCLE UPS 1200m RUN 15 MUSCLE UPS

Saturday 25/02/2017

Workout 17.1 -RX- For time: 10 dumbbell snatches (22.5/15) Kg 15 burpee box jump-overs (24"/20") Inches 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box…