06/18/2018

WARM UP

EMOM 8

-5 Goblet Squats

-5 HKR

(*Complete both on same minute)

STRENGTH

Back Squat - 6x4

(*Based off last week)

CONDITIONING

"Nancy"

5 Rounds:

400m Run

15 OHS @95/55

Recent Posts

WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo...

Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95%...

Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...