Daily Archives: August 5, 2018

4 rounds for time 18 hspu 12 DB burpee box step ups (50lbs to 20in) 6 ring muscle ups + (rest to recovery) 4 sets for times, rest 2-3 min bt sets 18 GHD situps dbl KB overhead carry 60ft … Continue reading →

A – Squat clean cluster – new rep every 12 sec x 6, rest 3 min x 4 sets 205-225-245-255 (missed rep 6 @ 255, pulled under and sat in the hole for a brief second and tried to grind … Continue reading →

10 min AMRAP (use a 50lb DB) 20 SA DB Thrusters (10/side) 20 Lateral DB Burpees 20 SA DB OHS (10/side) 20 DB Facing Burpees 20 SA DB Hang Squat Clean (10/side) 20 SA DB Devil Press – Alternating (10/side) … Continue reading →

Mini band scap stability series – https://www.instagram.com/p/BWTOZSShTLH/ + 1-arm RKC front plank x 5 sec HARD contraction each side, push intro ground actively while contracting deep core and glutes, rest 60 sec 1-arm side plank with straight arm with top … Continue reading →