menu close menu

Latest Posts

0 comments

Wednesday May 13

General Warm Up Every 75 sec for 12 min Clean Pull + Clean + Pause Front Squat + Push Press + Pause Jerk 4 RFT 20 Cal Row 15 Box Jumps (24/20) 10 KB Swings (32/24) Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Ext 3x10

read more
0 comments

Wednesday April 29

General Warm Up Clean Progression Every 75 sec for 12 min Clean + FS + Jerk "Helen" 3 RFT 400m 21 KB Swings (24/16) 12 Pull Ups Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

read more
0 comments

Monday April 27

General Warm Up Dynamic Warm Up Alternate between movements at 75 sec intervals Front Squat 4x8 at 50% KB Swings 4x10 Every three minutes, for a total of four sets, complete the following as quickly as possible: 15 Cal Row 15 WB (20/14) *Bonus 5 Burpees Cash Out: Bench 3x5, Pull Ups 5x5

read more