7/11/17 Workouts & News



Working to find 1 rep max

Front Squats


-5 min rest-



30-Snatches @135/95

Timecap: 8 minutes





Russian Twists with wall ball

Superman Holds


Workout Note: Snatches should look smooth and your weights should NOT be a struggle for every rep. Goal is moving quick but you must maintain good form.






Deconstructed Get Ups

Every 2 minutes for 6 Rounds complete

6 ¼ Get up (3 per side)

6 Single arm overhead lunge (3 per side)

Work on using the heaviest weight possible while holding your form.


-2 min rest-


As Many Rounds as Possible in 16 min

10 DB single arm Thruster (5 per arm)

10 DB Side lunges (5 per leg)

10 Burpees

10 weighted situps



Shoulder mobility

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