Tuesday (2016NOV1)

-Gotta Love Air Squats!   Gymnastics: Superset: 4x ME (Pronated, Supinated, Neutral, Pronated) Strict Pullups 4x ME Noes and Toes   WOD: 10 Rounds 3 Power Cleans 135/95# 6 Pullups 9 Push Ups 12 Air Squats   Weightlifting: Jerk 65% x 3 70% x 3 75% x 3 80% x 2 x 2 85% x...

Monday (2016OCT31)

-Watch out for this workout it’ll getcha!   Strength: MOFO 3’s 10min EMOM Alt. 3 Push Press @ 90% W1RM 3 Back Squat @ 90% W1RM   WOD: 5 Rounds 250m Row 10 Ring Dips 10 DB Squat Cleans 40/25#   Weightlifting: Block Snatch Pull + Snatch (mid Thigh) 70% x 1+1...

Saturday (2016OCT29)

WOD: “Team Series Event 7” Teams of 4: Alternating MF Pairs (MF1-MF2-MF1-MF2-Etc.) 20AMRAP: 5x Clean & Jerks Each (185/135#) / (115/75#) 10x Synchro Toe-To-Bar / Synchro Hanging Knee Raises   At the call of “3, 2, 1…go,” the first...

Friday (2016OCT28)

Gymnastics: Work on Free-Standing HSPU (5-10 Minutes) 5x ME Pull Ups Do all 5 sets of one type of pull up. >10 Reps, step up to next level.  L-Pull Ups / Strict CTB Pull Ups / Strict (Chin) Pull Ups / Kipping CTB Pull Ups / Kipping (Chin) Pull Ups / Banded Pull Ups.  ...

Thursday (2016OCT27)

WOD: 6 Rounds: 30x Double Unders 10x DB Snatches (70/50#) 7/5 Cal. Airdyne REST 1Minute Between Rounds   Speed: 10 Rounds (Alternating w/Teammate-5 Rounds Each): 100M Forward Sled Sprint (70/45#) 100M Backwards Sled Sprint (70/45#)   Weightlifting: Clean Up...