Programming for the week of 29 June -5 July

by | 27am637UTCSaturday | Uncategorized

Monday June 29th: E3MOM x 30 min 1st: 10 dips + 50m shuttle run 2nd: 5 strict pull ups/7 ring rows + 50m shuttle run 3rd: 7 Push Jerks 125/85 + 50m shuttle run *push jerks at moderate weight that can be performed unbroken for all sets Tuesday June 30th: Rounds for...

Programming for the week of 21-27 June

by | 21pm646UTCSunday | Uncategorized

Monday June 22: Chipper For time: 50 Air Squats 40 Double Unders 30 Toes to Bar 40 Air Squats 30 Double Unders 20 Toes to Bar 30 Air squats 20 Double Unders 10 Toes to Bar Tuesday June 23rd: Tabata Tabata 1: Shuttle run *rest 2 min Tabata 2: Push Press (barbell,...

Programming for the week of June 15-21

by | 14pm602UTCSunday | Uncategorized

Monday June 15th: Strength + Gymnastics  A. 7×3 Strict Press *increase weight every 2 sets until last 3 sets *rest 90 sec between sets B. EMOM x 4 sets: 1st: 20 sec L-sit/L-hold/Modified L-hold 2nd: 30 sec high plank 3rd: 20 sec each leg: single or double unders...

Programming for the week of 8-13 June

by | 07pm607UTCSunday | Uncategorized

Monday June 8th: Intervals 4 sets: 21 Front squats 115/75 15 Dumbbell Snatches 50/35 9 Burpees over the bar *rest 1 min between sets Options: -Goblet squats with KB or DB -Burpees over object Tuesday June 9th: AMRAP A. 3 sets: 3 Turkish Get ups per side *rest 90 sec...