Tabata outta here

Warm up 1000m row then…. 10 v ups 10 band pull apart(overhand) 10 hollow rock 10 band pull apart(underhand) 3 rounds Strength Press 3×5 Push press(DO NOT PUSH JERK) 3×5 Push jerk 3×3 WOD TABATA 4min-20 seconds work/ 10 second rest each exercise...

10/29/2015

Warm up 10 squat 10 band pass through 10 band pull aparts 5 strict pull up 3 rounds Strength Snatch progression Power Snatch 3×5 Squat Snatch or power snatch to overhead squat 3×3 (3 sec pause at the bottom) WOD 400m run 15 hang clean 115\85 400m run 9 hang...

10/28/2015

Warm up Dynamic/Mobility WOD 30 wall ball 20/14 30 hollow rock 30 slam ball 30/20 30 sit up 30 push up 30 OH lunge 45/25 30 jumping squat 30 flutter kick (4 count) 30 Russian kettle bell swing 53/35 30...

10/27/2015

Warm up 400 M run 12 KB Swings 10 Box Jumps 3rds NFT Strength Deadlift 3×5 3×3 increase the weight find 3 rep max WOD min 1 = 6 deadlift @ 70% 3 RM min 2 = 12 Toe 2 bar min 3 = 25 double under (50 singles) 15 min alternating...

10/21/2015

WARM UP Overhead KB carry across the gym back and forth 53/35 each arm side plank 1 min each side band pull apart 15 3 rounds Strength Strict press 4 sec decent find 3RM WOD 8 dips 12 Knee to elbow 16 hand release 21 weighted sit ups 35/25 4...