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August 1st 2019

Strength and Conditioning Warm up: 10 minutes 50 Dubs/ 100 Singles 2 rounds of 10 Barbell Front Squats 10 Push Press 10 Thruster Strength: EMOM 15 3 Power Cleans 3 Front Squats 3 Push Jerks RX is 115/83 RX+ is 155/103+ I want to stress the hard factor on this. If you...

July 31st 2019

Strength and Conditioning Warm up: 10 minutes 15 Lateral Band walk (each direction) 15 Banded Glute Bridge (3 sec hold at top) 12/9 Calories 20 Single Arm R. KBS (10 each) 20 KB Single leg RDL  (10 each) Strength: Every 4 min x 5 Rounds 500m Row or 400m run 5...

July 30th 2019

Strength and Conditioning Warm up: 10 min Cul da sac run 3/2 Wall Walks 15 Burpee 20 A. KBS 53/35# Strength: Push Press *5 sets of 5 reps. *Push Press allows bending at the knee. There’s just no dip under the bar. Think of it as a cheating strict press. Flex...

July 29th 2019

Strength and Conditioning Warm up: 10 min Cul Da Sac run Hip Opening Series 20 Lateral Band Walk (each) 10 Alternating Cossack (each) 20 Air Squat 15 Burpee Strength: Back Squat 20 Rep max (final week) *You guys should know the deal. (read my description 2 weeks ago...

July 28th 2019

Strength and Conditioning Metcon: AMRAP 20 Bench Press to failure 20 Russian KB Swings 70/53 400m Run Rest 5min. AMRAP 15 1 Rope Climb 7 Burpees 12/10 ABC I want today to be fun a day for everyone that doesn’t take too much away from you incase you decide to...