Shortlink
January
20
Saturday

SATURDAY 20.01.18

Fix-Your-Front-Squat
MOBILITY and MAINTENANCE

10 mins of own Mobility
STRENGTH
PERFORMANCE and FITNESS
EMOM 12 (Every 2 mins)
1 Front Squat
Build weight as you go finishing on your heaviest possible 3 reps
MET-CON (TIME)
PERFORMANCE and FITNESS
Teams of 3
100 Cal Row 100 Deadlicts 60/40
80 Cal Row 80 Hang Cleans 60/40
60 Cal Row 60 Front Squat 60/40
40 Cal Row 40 Push Jerks 60/40
20 Cal Row 20 Clusters 60/40
WORDS TO LIVE BY
motivation-motivational-quotes-poster-wallpaper20

Read/Post Comments
Shortlink
January
19
Friday

FRIDAY 19.01.18

1-17_1_dbsnatch-sjdnhyk76wba5_0
MOBILITY and MAINTENANCE

Walking Dynamic Effort with Machines
GYMNASTIC SKILLS
PERFORMANCE and FITNESS
EMOM 5
10 HSPU
Straight into
EMOM 5
5 C2B Pullups
MET-CON (TIME)
PERFORMANCE and FITNESS
Open Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
WORDS TO LIVE BY
a19b74b06845d5f1e7c9d1718d4c97c2--lou-holtz-fitnessmotivation

Read/Post Comments
Shortlink
January
18
Thursday

THURSDAY 18.01.18

tumblr_m29q6uj3bB1qfh6qio2_1280
MOBILITY and MAINTENANCE

S1. Band Assisted Lying Hamstrings
S2. Broomstick/Empty Bar Complex
S3. Coaches Choice
STRENGTH
PERFORMANCE and FITNESS
EMOM 12 (Every 2 mins)
8 Strict Shoulder Press
Maintain the same weight over the 6 Rounds
MET-CON (EMOM)
PERFORMANCE and FITNESS
POWER CLEAN LADDER
MIN 1-5
5 Power Clean 60/40 + 5 HR Push-ups
MIN 6-10
4 Power Clean 70/45 + 6 HR Push-ups
MIN 11-15
3 Power Clean 80/50 + 7 HR Push-ups
Power cleans must be tap and go
MIDLINE
Accumulate 2 mins
L-Sit
WORDS TO LIVE BY
iiiinspired _ once you become fearless

Read/Post Comments
Shortlink
January
17
Wednesday

WEDNESDAY 17.01.18

Deadlift
MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Shoulders
S2. Band Assisted Good Mornings
S3. Coaches choice
STRENGTH
PERFORMANCE and FITNESS
EMOM 12 (Every 2 mins)
3 Deadlift
Build weight as you go finishing on your heaviest possible 3 reps
MET-CON (AMRAP)
PERFORMANCE and FITNESS
AMRAP 15
60 Double Unders
30 Wall Balls
15 Deadlifts 100/70
FINISHER
PERFORMANCE
10-9-8-7-6
Strict Pullups
1 min rest between sets
FITNESS
10-8-6-4-2
Strict Pullups
1 min rest between sets
WORDS TO LIVE BY
inspirational-sports-quotes-99

Read/Post Comments
Shortlink
January
16
Tuesday

TUESDAY 16.01.18

Row_3
MOBILITY and MAINTENANCE
S1. Band Assisted Hamstring Floss
S2. Broomstick Complex/Ankles
S3. Coaches choice
ROW CONDITIONING
PERFORMANCE and FITNESS
IN PARTNERS 1:1
600m
400m
200m
3 Rounds each
Strongest Rower Goes 2nd
MET-CON (AMRAP)
PERFORMANCE and FITNESS
AMRAP 12
6 Hang Snatch 50/35
9 Barbell Facing Burpees
12 Box Jump Overs
WORDS TO LIVE BY
11258305_10153433918481648_503623559275889939_n

Read/Post Comments
Shortlink
January
15
Monday

MONDAY 15.01.18

658a8379c27df8c50e15a488309dc7e1
MOBILITY AND MAINTENANCE

S1 Band Assisted Hip Flexor
S2. Lacrosse Ball Glutes/Hip Flexor
S3. Coaches Choice
STRENGTH
PERFORMANCE and FITNESS
EMOM 12 (Every 2 mins)
3 Front Squats
Build weight as you go, finishing on your heaviest possible 3 reps
METCON (EMOM)
PERFORMANCE and FITNESS
EMOM 15
Min 1 15 T2B
Min 2 12 Thrusters 42.5/30
Min 3 DB Cleans 22.5/15
MIDLINE
10 Paralette Pass Throughs
10 V-Snaps
3 Rounds
WORDS TO LIVE BY
1 best-inspirational-sports-quotes-18-e1442454646975

Read/Post Comments
Shortlink
January
14
Sunday

SUNDAY 14.01.18 REST DAY

399731_347549651998745_1068616303_n

Read/Post Comments
Shortlink
January
13
Saturday

SATURDAY 13.01.18

unspecified-3
MOBILITY and MAINTENANCE

10 mins of own Mobility
MET-CON (TIME)
PERFORMANCE and FITNESS
3 Rounds
30 Wall Balls
30 SDHP 40/30
30 Box Jumps
30 Push Press 40/30
30/25 Cal Row
FINISHER
IN PARTNERS SHARE
50 SB Cleans
WORDS TO LIVE BY
CoOi9hTXgAAsgH-

Read/Post Comments
Shortlink
January
12
Friday

FRIDAY 12.01.18

again-faster-jump-rope
MOBILITY and MAINTENANCE
Walking Dynamic Effort with Machines
STRENGTH
PERFORMANCE and FITNESS
EMOM 12 (Every 2 mins)
10 Strict Shoulder Press
Maintain the same weight over the 5 Rounds
MET-CON (EMOMS)
PERFORMANCE and FITNESS
EMOM 10
EVEN. 10 Hang Cleans 60/40
ODD. 70 Double Unders or Singles
REST 5 mins
EMOM 10
EVEN. 20 DB Snatch 22.5/15
ODD. 15/10 Cal Airbike
WORDS TO LIVE BY
7-Look-in-the-mirror-thats-your-competition

Read/Post Comments
Shortlink
January
11
Thursday

THURSDAY 11.01.18

female games  deadlift
MOBILITY and MAINTENANCE

S1. Band Assisted Lying Hamstrings
S2. Broomstick/Empty Bar Complex
S3. Coaches Choice
STRENGTH
PERFORMANCE and FITNESS
EMOM 12 (Every 2 mins)
5 Deadlift
Build weight as you go finishing on your heaviest possible 5 reps
MET-CON (TIME)
PERFORMANCE
10-9-8-7-6-5-4-3-2-1
OH Squat 40/30
C2B Pullups
Burpee Bar Hops
FITNESS
10-9-8-7-6-5-4-3-2-1
Front Squat 40/30
Pullups or Ring Rows
Burpee Bar Hops
MIDLINE
20-15-10
GHD Situps
Plate Lying Leg Raises
WORDS TO LIVE BY
tumblr_o53cbxYxTK1t96f5oo1_1280

Read/Post Comments