Wednesday 1/4/12

Wednesday 1/4/12

Warmup Jump Rope 2 minutes PVC shoulder mobility Slow hip mobility sequence Clean progression Strength 2-2-2-2-2 Clean 2-2-2-2-2 Deadlift Core 3-5 Rounds 5 Quarter Getups/side 10 GHD Situps 40 YD 1-arm Farmer...
Tuesday 1/31/12

Tuesday 1/31/12

Warmup 3 Sets Hip Mobility Sequence 10 Plank to Pushups 10 RKC Power Swings Strength 3×3 Deadlift Conditioning 5 Rounds 3 Suicides – 20 YD Kettlebell Lunge – 20 YD Rest 60...
Tuesday 1/3/12

Tuesday 1/3/12

Warmup Dynamic Athletic Movement 3 sets 5 kettlebell power swings 3 windmills per arm 1 Turkish Getup per side Strength 3-3-3 Deadlift 5-5 Press Conditioning 3 rounds: 30s/15s Sumo stance lateral shuffle Ab wheel rollouts Sumo stance lateral shuffle Mountain...
Monday 1/2/12

Monday 1/2/12

Warmup Speed Ladder 3 Sets Hip Mobility Sequence PVC Shoulder Mobility 10 Scap Pushups 10 Band Pulls 10 Strict Pullups Strength 3-3-3 Deadlift Conditioning 5 Rounds AFAP 10 Double Kettlebell Swings 10 Pushups 20 YD Kettlebell Rack...
Friday 12/30/11

Friday 12/30/11

Warmup Dynamic Athletic Movement 10 Minutes for quality Kettlebell Turkish Getups Conditioning 4 Rounds AFAP Run 400 YD 20 Pushups Lunge 40 YD 20 Situps
Thursday 12/29/11

Thursday 12/29/11

Warmup 10 Minutes 10 Face the Wall Squats (arms reach up) 10 Kettlebell Halos 10 Downdog Pushups Strength 3/3/3/3/3 Overhead Squat 5/5/5/5/5 Push...
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