August 22, 2015 admin


1. 10mins: Barbell Tech Work

2. AMRAP 20mins (Teams of 2):

5 Box Jumps
10 KB Swings
20 Russian Twists

Notes:  1 Partner does a round then runs a med-ball to the first cone and returns.  When they return, the other partner does a round then runs out and moves the med-ball to the next cone, then returns – keep doing this for 20mins seeing how far you can move the med-ball.

Competitor’s Program

1. EMOM x 10:

Odds: 2 Power Cleans + 2 Hang Power Cleans – build as you go
Evens: 2 Single Arm DB Press /arm

2. EMOM x 10:

Odds: 2-4 Muscle Ups
Evens: :40 FLR

3. EMOM x 10:

Odds: :15 Airdyne Sprint
Evens: 15′ Bear Crawl + 15′ Reverse Bear Crawl – back stays parallel to floor

“Be as you wish to seem” – Socrates

Taking Care Of The Fascia

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