Workout of the day

07 December 2018

Mobility: 5/Side Shoulder Hurdles 10/Side Cuff Isolations 3-5 Strict Pull Ups/Dips Or MU Transitions Conditioning: 5 Rounds: 4 x Single Arm Alternating KB Thrusters 4 x KB Thrusters 4 x Prayer Hold KB Squats 15/10 Calorie Bike/Ski :60 Rest

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06 December 2018

Strength: 4 x 5/side SL Deadlift 4 x 3 Deadlift Conditioning: For Time: 150 DU 50 Sit Ups 40 Ice Skaters (L+R=1) 30 Heavy KBS 20 Pull Ups 10 HSPU 150 DU  

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05 December 2018

Strength: 4 x 5/side Single Arm Press 3 x 15 Pull Backs 4 x 3 Strict Press   Conditioning: For Time 20-18-16-14-12-10-8-6-4-2 Box Jumps 1-2-3-4-5-6-7-8-9-10 Demon Squats

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30 November 2018

Strength: 5 x 4/side Single Arm Press 3 x 10 Banded Bicep Curls 4 x 3 Strict Press Conditioning: 12:00 X 2 rounds: 50′ DB Walking Lunges (50/35) (35/20) 12 TTB 8 DB Power Cleans 2 rounds: 50′ DB Walking Lunges 12 C2B 8 DB Power Cleans *alternate ttb and c2b every 2 rounds.  …

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29 November 2018

Strength: 4 Rounds 3 Wall Walks 6/side KB Windmills 9-12 GHDSU or 12-15 Abmat GHD modifications Conditioning: 21-15-9 OHS/Back Squat Box Jumps    

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28 November 2018

Strength: 12:00 X EMOM Odd: 2-4 Pull Up/c2B/Ring Row Negatives (:3-:5) Even: 4-6 Dips/6-8 Skull Crushers Conditioning: 15:00 x AMRAP P1= 2 Laps Farmer’s Carry P2= 5 DB Burpees 10 DB Good Morning + B.O.R 15 DB Step Ups

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27 November 2018

Strength: 5 x 4 Single Leg Squat 4 x 3 Front Squat Conditioning: 7 Rounds: ON/OFF Choose one: Bike/Ski/Row/Sled Push :45/:15 :30/:30 :15/:45    

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