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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Wednesday
Skill: Ring Work S & C: AMRAP 20 minutes: Max Back Squat (Body Weight) if racked or dropped: 10 Burpees 200m Run
Monday
Light Roman Dead lifts Band Distractions for Hip Conditioning: 5rounds: 5 Dead lift (275/155) 15 Box Jump (over) 4-20yd shuttle Run Time Cap: 15minutes
Tuesday
Skill: External Rotation/Shoulder Prehab (video) Conditioning: “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65) Time Cap 2ominutes
Saturday
Track Workout Partner Squats Partner Buddy Carries Indian Run with Med Ball -(2 groups: advanced and intermediate)
Tuesday
Stength: Press 3-3-3-3-3 Conditioning: 5 sets: 200Row or Run (50m Light-50m Medium-100m Hard) 20 Dumbell Push Press Rest as Needed Paleo Friendly Recipes (click on picture for link to website)
Wednesday
Strength: Deadlift Find 3rep Max(15min cap) Conditioning AMRAP 5min: 20yds and back x 5 25 Anchored Situps rest 2mins AMRAP 5min: 20yds and back x 4 20 KB Swing rest 2mins AMRAP 5min: 20yds and back x 3 15 Wall Balls Where is your favorite place to travel? That’s called your “happy place”. Think of [...]
Monday
Thanks for everyone who came by on Saturday to support the fundraiser. We raised over $200 thanks to your time and generosity. A special thanks to Wayne. Your kindness is appreciated by all of us. Strength: Weighted Negative Pullups 5 x 5 Tempo (501) Add Load if possible -5 seconds down, 0 second pause at [...]
Friday
Strength: Romanian Deadlift 5-4-3-3-3 Conditioning: 8min AMRAP 21 KB Swing 400 Run Rest 4 mins Repeat (From Left-to-Right: Bodybuilder, Marathoner, CrossFitter) If your a female which bodytype do you prefer?
