11-2-16

Strength 12 min alternating movements 1st min 1 hang clean + 1 hang squat clean AHAP 2nd min 3 Weighted pull-ups (hold a dumbell with your feet) If you can’t do weighted do strict or do a pull-up and slowly lower to the bottom

Wod 3X 12 power snatch (105/75) 9 pull-ups (cc: c2b) 6 pistols

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3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki