Blog Archives

March 05th, 2019

3/5/2019

WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms
Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps

STRENGTH
(1a) Snatch-Grip RDL - 6x2
(1b) Double-broad Jump - 6x2

ACCESSORY
(1a) Goblet Squat - 3x10
(1b) DB Reverse Lunges - 3x10
(1c) Hollow Hold - 3xMR

CONDITIONING
AMRAP 12

250m Row
10 Strict Leg Raises
100ft. Sled Push

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March 04th, 2019

3/4/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms
Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps

STRENGTH
(1a) Neutral Grip Pull-ups - 6x4
(2b) Half Kneeling SA DB Press - 6x4

ACCESSORY
(1a) Barbell Row - 5x8
(1b) Push-ups - 5x8
(1c) Banded Straight Arm Pushdown - 5xMR

CONDITIONING
AMRAP 12

40 Rope Skips
6 Lateral Burpees
12 Medball Scoop Tosses

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