01/04/16

Mobility :

Pistol arc

OH arc

1)metcon

DT @115

5rft

12 deads

9 hang power cleans

6 s2o

2) 5 x 500m row

Rest 3 min in between.

Goal is to go hard in the first one, and keep that same pace in the other four intervals.

3) Iron scap

4)Hit a short romwod

03/31/16

Happy birthday! 

Enjoy this day and only do the kartings!

03/30/16

Remember to always do cyclical warm up and cool down after workouts, you shouldn't forget that.

a)Mobility

• Deadlift arc
• Hang arc
• Squat arc

b)Metcon

AMRAP 12

6 hand release push ups

6 power snatch @ 75

Rest 30 min and do this 

c)FT

400m sleed pull @ 135

Mentally is going to be hard, get ready. Keep moving, pick a pace and stick with it.

d) death by Strict press 

10 reps starting with 45. Add 5s.

Do 10 reps each time you add until you fail.

e) Romwod

03/29/16

Mobility

• OH arc
• Pistol arc
• Squat arc

a) Build to a max 3 rep OH squat from the rack. Record it and send it to me.

b) Metcon.

100 DU buy in, then

3 RFT

25 wallballs @20

25 kettle bell swings @53

c)Every 2 min for 14 min

10 Strict dips

7 GHD su

3 GHR

d) Ironscap

e) ROMWOD

Remember to post your times and score in the comment section. We need them.

03/28/16

Warm up.

Mobility

• Squat arc
• Hang arc

1) Emomx10

2 split jerk @95 with a 2 second hold at the dip.

Before starting the metcon, focus. Think about your why, don't use your cell phone, go as hard as you can.

2) Metcon

10-9-8-7-6-5-4-3-2-1

Pwr clean @95

Pull ups

*Every movement must be unbroken, if you break the set doesn't count and you need to do it again. 

3) Gymnastics

Every 90s for 9 min

5 ring mu

7 T2B

4)Long ROMWOD for your hips

Please post time to comments.