Tuesday

Warm – up: DROMS 4 Rounds: :15 Jumping Jacks :15 Jumping Lunges :15 Scapula Push Ups :15 Air Squats 3 Rounds of the Following: Bar or PVC: 3x Snatch Deadlifts 3x Muscle Snatch 3x OHS 3x Snatch Drop 3x Snatch (Squat) Strength: 6 MIN Snatch EMOM 3x Snatch (squat) @ 60-75% Metcon: For Time 21-15-9[…]

Monday

Warm up: 2 Rounds 125m Row 15 GHD Sit Ups 15 GHD Back Extensions 125m Row 10 Strict Pull Ups 10 Ring Dips 125m Row 10 Lunge & Twist 10 OHS 125m Row 5 Burpee 5 Broad Jumps catch in squat Mobility: Bullet Proof Shoulders Strength: Bench Press 10 @ 40% 8 @ 50% 6[…]

Friday

Warmup: DROMS 4 Rounds of the following: :15 Jumping Squats :15 Air Squats :15 Grasshoppers :15 Jumping Squats Strength Warm Up: (w/ pvc or bar) 2 Rounds 3x Hang Cleans 3x Front Squats 3x Shoulder Press 3x Thrusters Strength: 1 RM Thrusters 6-4-2-1-1-1 Metcon: 11 Min AMRAP 3 suicides 5 Taters 53/35 7 KB Snatch[…]

Thursday

Warm up: DROMS 2 Rounds 10 Single Unders 10 Bells 10 Skiers 10 Crossovers 10 Double Unders then complete the following: 10x Back Extensions 10x Hip Extensions 10x Scapula Pull Ups 10x Scapula Push Ups 10x Atlas 10x PVC Pipe Pass Thrus 10x OHS Strength: KB Snatch Work Beginner Intermediate (single arm/each arm) 5-5-5 Advanced[…]

Wednesday

Warm up: DROMS Group Warm Up 3x Roll Mid Thoracic 10x Lower Back Twist (Each Side) Strength: Front Squat 3x @ 50-55% 3x @ 60-65% 3x @ 70-75% 3x @ 75-80% 3x @ 80-85% Metcon: 20 min Partner AMRAP Partner 1 7 Deadlifts  135/95 5 Hang Power Cleans 3 Push Press Partner 2 Row 500m[…]