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Workout of the Day 7.24.19

Warm Up 4x 2 TKGU/ Arm 8 Hamstring Leg Lifts/Leg 8 Reverse Lunges/Leg 8 BB Good Morning Strength A. Back Squat (Tempo 00x1) 6x8 *For your Back Squat the main focus is speed and explosive drive under the bar.  Start @ 55-60% 1rm and build from there without slowing...

Workout of the Day 7.23.19

Warm Up 10mins of continuous moving 30sec Jump Rope 8 Opposing Limb Arches 20sec Hollow Rocks Strength A. Segment Clean Pull 5x4 B. Clean Grip Deadlift 6x3 *For your Segment Clean Pull focus on good positions. For your Clean Grip DL build upon last week's weights....

Workout of the Day 7.22.19

Warm Up 4x 200m Row 8 PVC Pass Throughs 8 Supinated Scapular Retractions 8 Serratus Walks Strength A. Close Grip Bench Press (tempo 30x0) 10, 8 , 6 , 4, 2 B. Prone BB Row 5x6-8 *For your Bench Press weights build upon last week's weights.  Try to make your last two...

Workout of the Day 7.19.19

Warm Up Every 5mins x 3 400m Run 8 Air Squat 8 Hamstring Leg Lifts/Leg 8 Opposing Limb Arches Strength A. Back Squat (tempo 20x0) 4, 3, 2, 4, 3, 2 B. Seated Good Morning 4x4-6 *For your Back Squat this is a wave load sequence which means your second set of 4, 3, 2...

Workout of the Day 7.17.19

Warm Up 5x 100m Run 8 PVC Pass Throughs 8 PVC Pipe Good Mornings 8 Band Pull Aparts 20sec Side Plank/Side Strength A. 2 Hang Muscle Snatch (Above Knee) + 1 Hang Muscle Snatch (Below Knee) + 1 Muscle Snatch 4x B. Half Kneeling BTN Press 4x4/leg Metcon For Time (13min...