4/23/19

AMRAP x 20:00 4/4x KB Snatch (53/35) 75m Shuttle Walk Back To Start 2 Mile Run Loop 3-4 Rounds 10x Barbell Rollouts 10/10x Single Leg Glute Bridge

4/22/19

10:00 to Find a 1RM Craig Special 5 Rounds EMOM 2x Craig Special @ 85% of Part 1 6 Rounds 5x Bulgarian Split Squat – Increase to HBD 3x Weighted Pull Ups – Increase to HBD Pigeon Stretch GRIND FOR 15:00 5x Backwards Sandbag Drag @ 80/60 10x Slasher @ 35/26...

4/20/19

6-4-2 Bent Over Barbell Row 10-8-6-4-2 Toes To Bar Ring Dips into 2-4-6-8-10 Hollow Rocks x2 Push-ups 5 Rounds 25m Prowler Push (at a heavy weight) Rest 60 sec

4/19/19

FIND A MAX BENCH PRESS 2x BENCH PRESS @ 85% of Part 1 LAT & PEC STRETCH 3x Hang Squat Clean (Increase HBD) 4/2x Strict Pull Ups Hip Flexor Stretch 10:00 of Constant Running, Rowing, Or Biking. *If you have extra time, just run 3 miles at a moderate...

4/18/19

4 Rounds of: 1:00 Sandbag Get Up > Medball Get Up 1:00 Touch/Jump/Touch 1:00 Prone To Sprint (Wall to Wall) 12:00 GRIND 20/20 Standing Founder 20/20 Kneeling Founder 10x Good Morning @ empty bar > unloaded Hip Girdle Mobility / Foam...

4/17/19

2x Front Squat @ 85% 1RM Elevated Pigeon Stretch 6 Rounds (or 10:00) Rope Climb 4x Mr Spectacular Lat & Pec Stretch EMOM x 5:00 5x Power Snatch @ 65/45 5x Burpees EMOM x 5:00 30 Seconds 40 Foot Shuttle 30 Seconds Rest *set cones 40 ft apart. back and forth. touch...