Friday 26Jan18: A. FS E2MOM: 4-5 heavier reps x4 rounds *10-20# heavier than last week B. Pick 3 Goats (things that you need to work on). You pick reps not to exceed 40 secs 20 min EMOM: 1st: 2nd: 3rd: 4th: rest x5 rounds Think: t2b c2b bar MUs ring MUs burpees over BB DUs DB . . .
Read More

Monday 15Jan18
A1. DB RDLs w/ pauses at knees on both directions 3x8-10
70-70-70
A2. BB Push Press 3x4-5 @80%
185-205-215
A3. SL Pallof Press 3x10*scale to double leg (red bands)
B. 10 min AMRAP:
10 WBS
10/5 pull . . .
Read More

Monday 08Jan18
A1. Lateral Step ups (holding DBs if able) 3x7-8
40-50-50
A2. Push Press 3x7-8
135-165-185
A3. KB Chops 3x10
12-12-12

B. 3 Rounds (12 min cap):
21 burpees over the barbell
15 Front Squats (135/95)
10:51
C. . . .
Read More