A.  STRENGTH (DAY 1/Week 4)  Strict Press – 3 x 10  Bench Press – 3 x 12  Bentover Rows – 2 x 14  Straightbar Curls – 2 x 10  Back Squats – 3 x 10  Pull-overs – 1 x 20  RDL – 1 x 15  Pull-overs – 1 x 20  Stationary weighted lunges – 3 x 30 (R/L) -Heavier than last week  B.  Gym Met-con only -Post results under commentsRead more

  10:00 AM KB CLASS A. 5 RDS 5R/5L KB CHAIN Start with non-dominate hand. Chain: Snatch, Press, Snatch, Squat, switch hands Rest 60 – 90 sec. between rounds   B. AFAP COMPLETE 5 RDS OF 5R/5L 1-HAND SWINGS  Read more

A.  STRENGTH (Day 5/Week 3) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12  Bentover Rows – 2 x 15  Alternating DB Curls – 2 x 20 (10 each)  Back Squat – 1 x 20  Pull-overs – 1 x 20  RDL – 1 x 15  Pull-over – 1 x 20  B.  Gym Met-Con -Post results under comments   Read more

Fitness – Performance  A.  In teams of 3 – 4  150 x Wallballs @ 20lb/10lb  15 x Low handle Prowler Pushes 25 yards -> <- High handle back @ (140lb/90lb) – on top of the sled weight  100 x Wallballs  12 x  Low handle Prowler Pushes 25 yards -> <- High handle back 75 x Wallballs  9 x Low handle Prowler Pushes 25 yards -> <- High handle back 50 x Wallballs  6 x Low handle Prowler Pushes 25 yards -> <- High handle back 25 x Wallballs  3 x Low handle Prowler Pushes 25 yards -> <- High handle back 40 Min Cap  Sport  A.  “Jorge”  30 x GHD Sit-ups  15 x Squat Cleans @ 155lb/105lb  24 x GHD Sit-ups  12 x Squat Cleans  18 x GHD Sit-ups  9 x Squat Cleans  12 x GHD Sit-ups  6 x Squat Cleans  6 x GHD Sit-ups  3 x Squat Cleans  -Post results under comments...Read more

A.  STRENGTH (Day 4/Week 3) Max effort seated box jumps – 3 x 5 Snatch – 4 x 3  Power Snatch (Low Blocks) – 3 x 3  Snatch Balance – 3 x 3  Snatch Push Press – 3 x 5  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR – 3 x 15 Back Extensions weighted – 3 x 15  B.  Gym Met-con  -Post results under comments  Read more