July2015

July2015

17 07 15 – Fran

Warm up – Get sweaty: 8 mins of skipping, rowing, running, practicing a skill or generally warming up   Mobs: Banded tricep Shoulder distraction Int/ext hip   Strength – Back squat: 5-5-5-5-5 + max set at 70% heaviest set   Metcon – Fran 21-15-9 Thrusters 43/30 Pull ups  

Read More »

14 07 15 – The Bear Complex

Warm up – Get sweaty: 8 mins of skipping, rowing, running, practicing a skill or generally warming up   Mobs: Banded tricep wrist distraction internal/external hip T-spine   “The Bear Complex” – 5 Rounds Complete 7 Cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press. *[…]

Read More »

09 07 15 – Deadlifts

Warm up – Get sweaty: 8 mins of skipping, rowing, running, practicing a skill or generally warming up   Mobs: Deadlift prep   Strength – Deadlifts: 12-12-12-12-12-12 (unbroken sets)   Metcon: 4 min AMRAP: Row (cal)   Rest 1 min   4 min AMRAP: 20 GHD sit ups 20 Box jump[…]

Read More »