Thursday, January 19, 2017

Friday



5 rounds NFT
10 Barbell bench press - work up
8 each side dumbbell bent over row
30 seconds each side, side plank

AMRAP 12
15 Russian swings
10 box jump overs
There and back bear crawl
There and back AHAP farmers carry L hand only
There and back AHAP farmers carry R hand only

Wednesday, January 18, 2017

Thursday


Power clean plus overhead 

5 rounds
10/7 hand release push-ups
10 ring rows
25 sit-ups
200 meter row

Tuesday, January 17, 2017

Wednesday



5 rounds not for time
10 each barbell lunge
6 each side Renegade rows
30 second handstand hold


6 rounds
15 each side mountain climbers
12 Russian swings AHAP
9 Goblet squats
6 box jumps

Monday, January 16, 2017

Tuesday



Some non-alcoholic drinks to help with a dry Whole 30 January.

E2MOM 6
Deadlift sets of 6, work up

Nancy
5 rounds for time
500/400 meter row
15 overhead squats 95/65

Thursday, January 12, 2017

Friday



Skill work and muscle up transition

AMRAP 15
5 ninja rolls
5-7 knees to elbows
10-15 V-ups
There and back farmer's carry AHAP x2
30 seconds rest


Wednesday, January 11, 2017

Thursday


skills and mobility

one minute to do each exercise, 3 rounds
2-3 wall walks plus push-up
15-20 banded pull-aparts
10-15 barbell good mornings
4 shuttle runs

AMRAP 10
5 burpees
5 dumbbell snatch each
20 double unders
200 meter row


Tuesday, January 10, 2017

Wednesday




3 rounds not for time
4 each side Turkish get-ups
30 seconds L hang
20 landmines

EMOM 12
2-4 handstand push-ups
2-4 strict pull-ups

Cash-out with 4 minutes on the assault bike or rower