Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Two [...]

By |2018-03-11T22:53:05+00:00March 11th, 2018|


18.3 2 rounds for time: (14 min cap) 100 dubs 20 ohs 100 dubs 12 ring mu (pull-ups) 100 dubs 20 dB snatch 100 dubs 12 bar mu (pull-ups)

By |2018-03-09T05:32:53+00:00March 9th, 2018|


Assault Bike x 3 minutes @ a light pace Into … Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each Two sets of: Sinlge Leg Hip Bridge On Bench x [...]

By |2018-03-07T04:32:47+00:00March 7th, 2018|


Three sets of: Bar Muscle-Up Stomps x 5 reps Bar Muscle-Up x 3 reps Rest as needed B. Five sets of: Snatch Balance + Overhead Squat Rest 2 minutes Build in weight over the course of the five sets C. As many rounds and reps as possible in 10 minutes: Wall Ball Shots x 12 [...]

By |2018-03-05T22:37:06+00:00March 5th, 2018|


Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps and then … Two sets of: Nose-to-Wall Handstand Holds x 45 seconds Rest as needed A. Every minute, on the minute, for 5 minutes: Strict Handstand Push-Ups x 4-6 reps C. [...]

By |2018-03-04T22:12:36+00:00March 4th, 2018|


18.2 12 minute timecap 1-2-3-4-5-6-7-8-9-10 Dumbbell front squats 50’s/35’s Bar facing burpees With time remaining: Find 1 rm clean

By |2018-03-02T04:11:59+00:00March 2nd, 2018|
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