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11 May 17

Warm up 50 - 40 - 30 - 20 -10 Unbroken Single Unders

Then

Unbroken Double Unders Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 2222 5 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds

Olympic Lifting -

A. Push Jerk : Build to a Heavy Triple

B. 1 and Quarter Front Squat - 5 x 3 @(Build each set)

Gymnastics

C1. 5 Sets of 4 Ring Swings + 3 Hip to Rings C2. 5 x 5 : Banded Muscle ups Transition Drills

Conditioning

Assault Bike :

Max Calories @ 700 RPM

rest 5:00

Max Calories @ 600 RPM

Rest 4:00

Max Calories @ 500 RPM

Rest 3:00

Max Calories @ 400 RPM

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