5
Jun

Jun 9, 2017

By: Matthew Alexander 1 Comment

Bear complex: Power clean Front squat  Push press Back squat  Push press

5
Jun

Jun 8, 2017

By: Matthew Alexander Leave a Comment

Bench press: 3 ME sets @ 75% Superset with db bent over row Then… 10 minute amrap: 7 db man makes (50/35) 2 rope climbs 

5
Jun

Jun 7, 2017

By: Matthew Alexander Leave a Comment

Sprints Then… 5 rounds: 50 jumping jacks  15 hollow rocks 12 kb sdhp (70/53) 9 strict hspu Foundation: 4 rounds: 35 jumping jacks  12 hollow hold 8 kb sdhp 6 seated db press

5
Jun

Jun 6, 2017

By: Matthew Alexander 1 Comment

24 minute alternating emom: 1. 4 thrusters (155/105) 2. 1 round of “Cindy” Foundation: 1. 3 thrusters 2. 3 ring rows- 6 push ups-9 squats

4
Jun

Jun 5, 2017

By: Matthew Alexander Leave a Comment

10 back squats (75%) 20 double unders 6 back squats 40 double unders  3 back squats  60 double unders *4 minute rest 10 front squats (75%) 5 Burpees  6 front squats  10 Burpees 3 front squats  15 Burpees  *2 minute rest 2 minute ME t2b

29
May

June 2, 2017

By: Matthew Alexander 1 Comment

“Horrible 100” 25 deadlift (215/175) 25 squat clean (125/85) 25 thruster (75/55) 25 overhead squats (45/35) 5 minutes rest 5 min amrap: 14 wall balls (20/14) 7 bar facing Burpees 

29
May

Jun 1, 2017

By: Matthew Alexander 1 Comment

12 minute emom: 3 snatch deadlift 3 hang power snatch 3 overhead squats  Then… 5-10-20-10-5: Alternating one arm db squat snatch (50/35) Toes to bar 75 jump rope after each set *13 minute cap

29
May

May 31, 2017

By: Matthew Alexander Leave a Comment

Push press: 5-5-3-2-2 Then… 2 rounds: 1 min slam balls 1 min handstand hold 1 min shuttle run  1 min goblet squats (53/35) Rest 2 minutes  10 baselines  20 goblet squats  30 push-ups  Foundation: Rest 2 minutes  8 baselines  14 goblet squats 21 push-ups 

29
May

May 30, 2017

By: Matthew Alexander 1 Comment

Sumo deadlift:  5×3 (lift every 2 minutes) Then… 40 db Burpees   Emom 5 box jumps (30/24) *12 min cap Foundation: 30 db Burpees Emom 2 box jumps

21
May

May 26, 2017

By: Matthew Alexander 1 Comment

“Olivia”57 Reps of each movement below are completed by teams of two. 1. Box Jumps (20) 2. Push Press, Mens (95/55) 3. Sit ups w/ Dynamex toss (20/14) 4. Lunges w/ dumbell (35/20) 5. Push-ups  6. KB Swings (35/25) 7. Squat w/ dumbell (35/20) 8. Plate Burpees