Author Archives: admin

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 … Continue reading →

EMOM x 10 (use same bar) Odd min – 2 squat snatches Even min – 3 power snatches 155 – felt pretty good + EMOM x 6 (both lifts in same minute) Power clean/Push jerk x 1 Power clean/Split jerk … Continue reading →

Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s) + Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s) these were awesome – I loved them, going to do a couple of times even when not in design … Continue reading →

A – Ring Mu – 3 reps EMOM x 6-8 for quality felt heavy and joints a little achy, the body loved the week off but getting jazzed back up was hard. Mind was ready but body was slow to … Continue reading →

Cascade workout 100 du’s 25 pull up 80 du’s 20 pull up 60 du’s 15 pull up 40 du’s 10 pull up 20 du’s 5 pull up 8:26 I went back and forth on plan of attack and when I … Continue reading →

wall slides with mini band 3 sets of 5-6 – https://www.youtube.com/watch?v=JFbgXhR7Wiw scap stability series with DB – 3 sets of 5-6/variation – https://www.instagram.com/p/BnVEhXsn3tq/?taken-by=docjenfit done + Every 60 sec x 8 sets 1 clean and jerk 225 across + Every 90 … Continue reading →

Banded ankle dorsiflexion x 10/side Banded ankle plantarflexion x 10/side, 2 sets + A1 – Banded terminal knee extensions x 18/side A2 – Seated sumo stance BB good mornings x 6-8 A3 – Bent knee GHD hip extensions x 8-10, … Continue reading →

AB 4 min @ 150-200 watts, rest 30 sec Row 4 min @ 1000-1200 cal/hr, rest 30 sec Ski 4 min @ 800-1000 cal/hr, rest 30 sec all good here, legs were a little tired starting out, row was the … Continue reading →

AM EMOM x 24 Min 1 – 8 sec AB sprint Min 2 – 10 sec row sprint Min 3 – 12 sec ski sprint Min 4 – rest Bike avg wattage was around 1300, got into upper 1400’s on … Continue reading →

For time Christine 10:33 Did not do this under ideal circumstances, lack of sleep, poor nutrition and some adult beverages the night before, but it forced me to plan my attack a little better than I might have. Row splits … Continue reading →