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Saturday 12.3.16

Saturday 12.3.16

Saturday 12.3.16 GPP: 5 Thrusters, 5 HS, 5 BOB Mobility: Hip Swings Child Pose- Distraction- Bar Hang HOPE 5 Rds Burpees P Snatch 75/55-65/45 BJ 24/20 Thrusters 75/55-65/45 C2B/Pullups Inverts Rest 2:00 between Rds...

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Friday 12.2.16

Friday 12.2.16

Friday 12.2.16 GPP: Run 400 Mobility: Saddle- Split St- Elbow in Band- DD 40/20 Intervals x10 (Be Consistant on Reps) Cals REST 4 Min Wall Ball REST 4 Min BJO...

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Thursday 12.1.16

Thursday 12.1.16

Thursday 12.1.16 GPP: Row 150/450 Mobility: Open/Close- Pull-Aparts- Calf St on Box/Rack- Sink E4M x20 “Time Remaining is Rest” Run 400m 4 MU or 9 C2B/Pullups 7 Inverts/ 5 Neg 9 TTB KTC 9 Pushups Midline Static Work :40 HS Hold :30 HH :20 Bar Roll out Hold :10 L-Hold or L-Sit...

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Wednesday 11.30.16 GPP: Tabata: KBS, KB SDHP, KB Alt Lunges Mobility: Trap Mash- YTWx15- Int/Ext. x 20- Bar Hang Lift Press 1. 75% x4 4. 85% x2 2. 80% x3 5. 75% x4 3. 75% x4 6. 90% x1 Strength Accessory 5 Sets Pullups A. 5-7 St. w/:02 Pause at top & bottom B. 10 Negatives C. 12-14 Inverts Conditioning: AMRAP 3 Min 21 OHSq 95/65-75/55 Master 75/55 21 Burpees REST 2 MIN AMRAP 3 Min 15 PC 135/95-115/75 Master 115/75 15 BOB REST 2 MIN AMRAP 3 Min 9 SC 155/105-135/95 Master...

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Tuesday 11.29.16

Tuesday 11.29.16

Tuesday 11.29.16 GPP: Run 400m Mobility: T-Spine- Hip Swings- Saddle- Seated Straddle- Lift Back Sq. 1. 75% x4 4. 85% x2 2. 80% x3 5. 75% x4 3. 75% x4 6. 90% x1 **Strength Accessory 5 Sets Pushups Between Sets A. 12-18 Pushups B. 10-12 Box Pushups C. 10 Negatives Conditioning: 14 Min AMRAP 30 DU 15 Snatches 95/65 – 75/55 Master 85/55 30 DU 15 KTE...

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