Thursday 4-23-15

Warm up 800 m run 25 lunges per leg 50 wall balls 75 double unders Workout (for time ) 1 mile run 100 push ups  (hand release) 200 biceps taps 300 double unders Cash Out Handstand Walk Practice/ Shoulder Tap Handstand Holds Pick your poison 🙂 Continue reading Thursday 4-23-15

Wednesday 4-22-15

General Warm up 400 m run 20 leg swings (each way) 20 pvc pass through (each way) 20 push ups  20 sit ups  5 slow and controlled pull ups  Deep squat hold  Workout (partner)  3 rounds for time  Alternating deadlift -50 reps  Alternating burpees -50 reps  Alternating sit ups – 50 reps  Alternating lunges – … Continue reading Wednesday 4-22-15

Friday workout 4-17-15

Warm up  3x 200 m run  30 second plank (weighted) Max Push Ups (hand release)  Workout  5 rounds for time  3 -Burpee Box Jumps  6- lateral lunge with medball (30/20/14) 9-  butterfly sit ups 12- double unders (under 30 seconds )  If you cannot complete double unders in 30 seconds you must run a 200m … Continue reading Friday workout 4-17-15

Wednesday 4-15 workout 

Warm up  Ladders 6 exercises 3x each  100 double unders  20 SLD (straight leg deadlift) –bar only  If you cannot perform double unders you must attempt 25 attempts before moving to singles.  Workout  20 minute EMOM (every minute on minute) 5 – Hang power snatch (even) (light)  7 – Hand release push ups (odd) Post … Continue reading Wednesday 4-15 workout 

Monday 4-13 workout 

Warm up  10 front squats /10 back squats  10 sots press /10 hang power snatch  Workout  3 rounds for time  50 double under -buy in  10 hang power cleans (155/115) 10 burpees  5 lunges w/ medball overhead (each leg)  Post workout  3 sets of each  20- Medball sit ups  20- plate Russian twists  20 second … Continue reading Monday 4-13 workout