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April 30, 2018

Strength/Skill:

- 10 min HS Walk Practice (balance drill, or walk to wall, or walk off wall, or with partner, or candlestick/obstacle, etc)

- Tabata alternating Hollow Hold and Superman Hold (8 min of :20/:10)

Conditioning:

5 RFT
20 HSPU
20 Burpees
200m Sprint

April 29, 2018

Strength/Skill:

5 sets of 5 Deficit DL (at least final 2 sets at consistent weight)

Conditioning:

12 min AMRAP (increasing by 3 each round)
3 KBS
3 DL
3 Box Jumps

Rx+ 225/155#
Rx 185/125#
Sc 135/85#

April 26, 2018

Strength/Skill:

5 sets to hit a heavy complex of 1 High Hang Snatch + 1 OHS

Conditioning:

16 min AMRAP
  5 HSPU
10 KBS
15 Box Jumps
** 200m Run E2MOM
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Limits Without Borders Info Session is tomorrow at 9am at Hatchet Coffee. Also, R...

April 25, 2018

Strength/Skill:

- 4 Rounds of 5 Glute Bridges each leg + 2 Barbell Extended Plank Roll-Outs

- 4 Rounds of 5 Glute Ham Raises + 5 DB Lawnmower Rows each arm

Conditioning:

3 RFT
21 T2B
15 Deadlifts (Rx+ 225/155#) (Rx 185/125#) (Sc 135/85)
  9 Cal Row
 

April 24, 2018

Strength/Skill:

In 5 sets, build to a heavy complex of 1 Power Clean + 1 Hang Squat Clean

Conditioning:

9 min AMRAP
Performance Option
50 DU
10 Front Squats from the floor
(Rx+ 185/125) (Rx 155/105) (Sc 115/75)
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Cardio Option
50 DU
1...

April 23, 2018

10 RFT

10 Pullups
10 Pushups
10 Situps
Rx+ with vest
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Warmup/Mobility
WOD
Cool down / Clean up