10-1-14

Scapula Work 50 Band Pull-a-parts (2x) 3 Reach, Twist & Lift both right and left sides 20 Scarecrow (5#/2.5#) 20 Scap pushup STRENGTH: (3x) 1 min Plank (45#/25#) 2 min to preform 3 Turkish Get up on the right & left sides (AHAP) As Heavy As Possible with Kettlebell or Dumbbell CONDITIONING (3x) 400m Run […]

9-30-14

STRENGTH – Clean and Jerk 12 min EMOM 1 Squat Clean 1 Jerk 1 Front Squat 1 Jerk CONDITIONING 6 min to complete a 1000m row for time then EMOM for 6 min 4 Clean (135#/95#) 7 Burpees (score is your row time and # of burpees completed)