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WORKOUTS

1/24/20 – Peanuts, Sea Salt (END)

WARM UP EMOM for 5min complete: 6 scap push ups + 6 hip raises + 6 single KB floor press + 3R/3L KB rows Then, Stretch Then, Build A1, B1, B2 MVMTs – 2x   ADVANCED STRENGTH A1) 15 DB flys A2) 10 tempo ring rows (1101) A3) 10 plate sit ups 15/10 **4x – […]

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1/23/20 – Sardines (STR)

WARM UP EMOM for 5min complete: 20 split jumps + 10 air squats + :10sec dead hang + 5R/5L Cossack squats Then, Stretch Then, Build to heavy working sets   ADVANCED STRENGTH A) 60m farmer carry (heavy) B) 40m d-Ball carry (heavy) **4x – after each set complete MXE chin ups; rest as needed**   […]

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1/22/20 – Intermediate Fasting? (INTVLS)

WARM UP 7-way hips Then, Coaches dynamic warm up Then, 5m + 10m + 15m + 20m sprint shuttles – 4x   ADVANCED WORKOUT 60 double unders 40 DB hang snatch 45/35 30 push ups **4x – rest 2min BTWN sets**   INTERMEDIATE WORKOUT 120 singles 40 DB hang snatch 30/20 30 abmat push ups […]

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