Tuesday. 4.26.17

Tuesday. 4.26.17

MOB: Full body WU: 5 C2B pull-ups. 5 DB snatch/each arm. 3 rounds of jump rope/double under practice. :30 work/:30 rest. Review bench press. S: Bench Press. 5×4@75%. 2:00 rest between efforts. C: AMRAP in 12:00 of: 30 DU’s 5 C2B 5 DB Snatch, right arm 50/35...
Monday. 4.24.17

Monday. 4.24.17

MOB: Dynamic mobility WU: 200m run. 5 BB front squats. 5 BB Deadlifts. Review Back Squat. S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM. WU: 5×40%, 5×50%, 3×60% Work Sets: 5×75%, 3×85%, max reps@95% Rest 2-3:00 between sets. C:...
Saturday. 4.22.17

Saturday. 4.22.17

MOB: Full body WU: :60 of jump rope/double under practice. C: AMRAP in 30:00 of: 800m run 100 DU’s 50 Sit Ups Option 1: 60 double unders. 35 situps. Option 2: 200 single unders or 30 double unders (attempts count!). Situp reps of choice. Option 3: 400m run/walk....
Friday. 4.21.17

Friday. 4.21.17

MOB: Dynamic mobility WU: 200m run. Review movements, set up stations. S: Floor Press. 4×6@55%. 2:00 rest between efforts. C: AMRAP in 12:00 of: 5 T2B 5 C2B 200m run Option 1: 3 C2B pullups. Option 2: 3 T2B. 5 Pullups. Option 3: Subs of choice. Run/walk to the...
Thursday. 4.19.17

Thursday. 4.19.17

MOB: Full body WU: 5 BB Strict Press. 5 RKB swings. 5 Dips. :60 of jump rope/double under practice S:Strict Press. BASE PERCENTAGES OFF 90% OF YOUR 1RM. Warm up sets: 5@40% 5@50% 3@60% Work sets: 3@70% 3@80% max reps@90%. Take 2-3 minute rests between efforts C: AMRAP...