Fitness – Performance – Sport  A.  Helen  3 Rounds AFAP  400M Run  21 x American Swings @ 1.5 pood/1 pood  12 x Pull-ups  15 min Cap  B.  Optional w/a partner (You go I go)  10 Rounds  10 x Ring dips or bar dips  -Post results under comments  Read more

Impressive…. It must be the beard 5:30 INTERMEDIATE KB A. 6 RDS TGU L/R 10 1-hand swings L/R   B. 10 MIN EMOM – ALTERNATE SIDES 5 Clean & Jerk   6:30 BEGINNER KB A. TGU REVIEW (TOP 1/2) 5 RDS TGU L/R 10 2-hand swings   B. 8 MIN EMOM 6 1-hand swings L/R   C. 3 RDS 30 sec plank 15 hollow rocksRead more

Lateral Bounds Set-up  Fitness – Performance  A.  Max Effort Broad Jump  B.  With a partner “You go I go”   10 sets – 20 reps Lateral Bounds @ 24inch/20inch (Each Jump constitutes as a rep)  10 sets – 10M <-> x 2 Shuttle Runs (Relay style)  10 sets – 30 x Double-unders  10 sets – 15 x Weighted Sit-ups  Sport  A.  3K Run/Row  B.  Mobility  -Post results under comments    Read more

http://www.youtube.com/watch?v=HUvBTb-0lH8 A.  STRENGTH (Day 3/Week 3) Reverse Hyper (Light Weight) – 3 x 15  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total)  Close Grip Bench – 3 x 12  Bentover Rows – 2 x 15  Reverse Curls – 2 x 10  Back Squat – 5 x 5   Pull-overs – 1 x 20  RDL – 1 x 15 Pull-overs – 1 x 20  Weighted Sit-ups – 3 x 30  B.  Sled Pulls – Marching Band Steps   6 x 50 yards <->   C.  GYM MET-CON ONLY -Post results under comments Read more

Weekly humor Fitness  A.  Clean Progressions   B.  20 Min AMRAP  10 x Deadlifts  15 x Burpees  200M Run/Row  Performance  A.  5 + 1 – Clean + Hang Clean  B.  20 Min AMRAP  10 x Power Cleans @ 135lb/95lb  20 x Lateral Bar Burpees  200M Row/Run  Sport  A.  EMOM – 10 Mins  Even – 1 x Heavy Power Clean + Push Jerk  Odd – 5 x Box jumps @ 40inch/32inch B.  20 Min AMRAP  12 x Power Cleans @ 165lb/115lb  24 x Lateral Burpees  200M Run/Row  -Post results under comments    Read more