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

http://www.youtube.com/watch?v=mSsn6I1BMYg Fitness – Performance  A.  “Spealler Special”  1 – 10 Ladder of Clean&Jerks  w/ 1 x round of Cindy between each set ending with Cindy (10 rounds total)  5 x Pull-ups, 10 x Push-ups, 15 x Squats  Performance @ 135lb/95lb  -Post results under comments   Sport  A.  AFAP  1 – Bar  2 x Muscle-ups  10 x C&J @ 135lb/95lb  4 x Muscle-ups  8 x C&J @ 155lb/105lb  6 x Muscle-ups  6 x C&J @ 185lb/125lb  8 x Muscle-ups  4 x C&J @ 205lb/135lb  10 x Muscle-ups  2 x C&J @ 225lb/145lb  -Post results under comments    Read more

Lunging? Karate? Man Tights? 10:00 AM A. 5 ROUNDS SINGLE BELL CHAIN 5R/5L of the following chain: snatch, press, clean and press, switch hands. Use snatch weight bell. Rest 60-90 sec. between rounds   B. 10 MIN. EMOM Alternate between the following movements at the top of each minute: 12 2-hand swings (1-2 bells heavier than snatch weight) 7 goblet squats (same bell)Read more

A.  STRENGTH (Day 4/Week 2) Snatch – 4 x 3  Power Snatch (Low Blocks) – 3 x 3  Snatch Balance – 3 x 3  DB Power Snatch – 3 x 5 (R/L)  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR – 3 x 10  B.  Gym WOD only  -Post results under comments    Read more

Fitness  A.  Push Press – 3 x 8  B.  Betty Scaled  5 Rounds AFAP  12 x Wallball Push Presses 20 x Box jumps/Step-ups  Performance  A.  5 x 2 – Push Press + Push Jerk  B.  Betty  5 Rounds AFAP  12 x Push Presses @ 135lb/95lb  20 x Box Jumps/Set-ups @ 24inch/20inch  Sport  A.  EMOM – 10 Mins  Even – 20′ Handstand Walk  Odd – 3 x HEAVY Push Presses  B.  Betty 5 Rounds AFAP  12 Push Presses @ 135lb/95lb  20 x Lateral Box Jumps @ 24inch/20inch  Optional Accessory  N/A  -Post results under comments  Read more