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161214

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “The Shed” For Time Rope Climbs (3, 2, 6 rope lay downs)(scale up: 5 rope climbs) 600m Row (scale up: 1000m) 30 Overhead Squats (95lbs, 55lbs, 35lbs) 600m Run 7 steps right arm, 7…

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161213

Context:  Competition Mobility: Shoulder (playlist video here) Strength Endurance: EMOM 9 – build up to a challenging (80-90%) full squat snatch. Then, perform 1 rep on the minute for 9 minutes. Metabolic Conditioning: “Super Freak” For time – 5 rounds for time, scaled: 4…

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161212

Context: Practice Mobility: Hip (playlist video here) Core Strength: 30s on, 30s off, for 5 minutes of hollow rocks Strength: 6 x 2 Squat Clean – 2 of 15 (6 sets of 2 reps, same weight across, approximately 60-70% of max) Super Set: 6 x…

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161211

Context: Practice Mobility: Hip (playlist video here) Strength Endurance: EMOM8 – build up to 70% of your deadlift 1RM and then perform 4 reps at that weight on the minute for 8 minutes Strength: 5 x 3 Front Box Squat – 15 of 15 (5 sets…

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161210

Context: Mental Toughness Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Dynamic Duo” 20 minute AMRAP (as many rounds as possible) – With a partner, split the work up any way you desire, one person working at a time 6 reps 20′ out 20′…

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161209

Context: Practice Mobility: Hip (playlist video here) Strength: 7 x 1 Squat Clean – 1 of 15 (7 sets of 1 rep, same weight across, approximately 60-70% of max) Super Set: 7 x 3 strict handstand push-up – or progression (7 sets of 3…

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