Beginner W/U: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 KB Swings @ 35# DB Push Press @ 15# Training: 5 rounds 1 Min KB swings @ 53# 6x Cauldron (10x each side, 20x total @ 30#) 8x Ankles to bar 10x GHD sit-ups 10x Poor Man’s Reverse … [Read more...]

Beginner W/U: 5 Rounds #4 10 KB swings @44# 3X Jumping Lunges 5X Push-ups Training: (1) 10x HSPU 15x Pull-up 20x KB Swing @ 53# 25x sit up 30x Burpees (2) Breathing Ladder 1-10 Repeats Med Ball Slams 1-10 repeats add one rep at each successive … [Read more...]

Beginner W/U: 5 Rounds #2 6X DL @ 105# 3X 1 arm KB Clean and Press @25# Training: 4 rounds 1 Min step up @ 20” box with weight 30 second ISO hold in squat position 10 sec rest 4 min of Turkish get ups @ 35# KB 4 rounds 1 min Jingle Jangles 5x … [Read more...]

Beginner W/U: 5 rounds #1 5x Wall Ball 10x sit ups Shoulder dislocate stretch Training: 300m Row 100m Run Intermediate W/U: 5 rounds #1 8x Wall Ball 15x sit ups Shoulder dislocate stretch Training: 400m Row 200m … [Read more...]

16 August 2015 Strength Bodyweight Beginner W/U: 10 sandbag getups each shoulder @40# Training: RILEY BLACK (3X-5X Ladders from 1-3 with Progressive Loading) (18-30 reps total) Rather than a fixed set (e.g. 6 reps), a ladder increases by 1 rep within the rep range (e.g. a … [Read more...]

Rest, seriously, take it easy! … [Read more...]