Saturday December 16th, 2017

Mobility- Hip Circles 2×10/leg, Couch Stretch High/Low positions 2x30s each, Passive Bar Hang 1x30s Warmup: 1k Row 20m Walking Lunge – 7 Min Cap Strength: Superset- Standing Strict DB Press- 8-8-8-8, if you were here last week you will be going heavier. If you were not, you will increase each set until you find a…

Wednesday 12th July 2017

Mobility:-Standing Prone Trap Raises 2×10 – Bear Sits 1×10, each transition is slow and controlled Skill: ABZZZZZ For Quality:  3 Sets: 12 V-Ups 12 Superman Back Extensions 3 Sets: 20 Oblique Twists  20 Plank KB Touches 3 Sets: 10 Hanging Leg Raises 15 Side Hip Thrusts Per Side (Weighted if possible) 20m DB Overhead Carry…

Thursday March 23rd, 2017

Mobility: – Wall Splits/Wall Squats 2×40/40 – Front Rack Sots Press 2×10 Skill: Legcessory- 2-3 Sets A1) Single Leg Barbell Deadlift x8 Reps, increase from last week. A2) RFE Split Squats x6/6, heavier than last week. The reps are decreasing so make sure you go as heavy as you can with these. A3) Single Leg…

Tuesday September 20th, 2016

Mobility – Passive Bar Hang in CHINUP GRIP 1x 55s – 1×10 Scap Pushups, Wall Slides 1×10 Skill- Armzzzzzzzzz 10 Min Quality AMRAP: 30 Close Grip Pushups 15 Feet Elevated Weighted Bench Dips 15 Barbell Curls 15 Feet Elevated Ring Rows 30 Barbell Strict Press with Same Bar Strength: EMOM 7, minute 3-4 is a…

Thursday March 3rd, 2016

Mobility– Wall Splits/Wall Squats 2×15/15, Facedown Shoulder Passthroughs 2×10, Skill– Legcessory Day We are going to keep the same movements as last week but no we can increase because we have a good starting point from last week. A1) Front Rack Barbell Step Ups 3×6/6, we are doing a similar movement but making it slightly…

Monday February 29th, 2016

Mobility: 1×20 Sec Squat Hold, 1×10 Squat to Hamstring Stretch, 1×3/3 Cossacks squat (hold each squat for 5 seconds) Warmup: For Time: 20m Bear crawl 30 Push-ups 30 Superman Back Extensions 20m Bear Crawl Strength: Box Squat Ladder: 4-3-2 The rules and standards are the same as the past 2 weeks. If your box is…

Wednesday October 28th, 2015

Mobility– Squat Hold Windmills 3×6, Squat Hold Single Arm Front Raises + 2 Double Arm Hold 3×6+2 Skill: ABZZZZZZZZZZZZZZZZ 12 Min AMRAP 1 Min Plank 7 Side Raises Over Paralette or KB 14 Side Hip Thrusts Per Side (weighted if Possible) 21 Oblique Twists (heavy) 28 Plank KB Touches 1 Min Side Plank (30 sec…