Skill: Clams x 30 each side S.L Barbell Dead Lift 2 x 8 each leg KB Figure 8′s x 50 KB Switch x 50 Strength and Conditioning: Row 1000 meters Thrusters x 50 Pull Ups x 30 Part Two: Jump Ball Slam x 15 Box Fast Feet
Read more →Skill: Turkish Get ups 2 x 3 KB Windmill 2 x 5 each side Single Leg TRX Lunge 2 x 15 each leg Strength: Back Squat 1×10 at 60% 1 x8 at 70% 1x 8 at 75% 1×6 at 80% 1×5 at 85% 1×3 at 90% 1×5
Read more →FITNESS, SKIERS, RUNNERS, and CYCLISTS Skill: Monster Walks x3 round trips DB Single Leg Box Lunge 3 x 12 each leg Bench Hamstring/Hip Raises 2 x 20 each leg KB Goblet Halo x 10 each way KB Good Mornings 2 x 8 Strength: Sumo Stance DeadLift 1
Read more →Skill: Single Leg Box Squat 2 x 8 KB Windmill 2 x 4 Strength: Ft. Squat 5 x 5 – first two sets at 65%, 3rd set at 75%, 4th and 5th sets at 85% Conditioning: Clean and Jerk x 30 Suggested weights: M-95lbs/W-62lbs, of course you
Read more →Skill: Single Arm OH DB Squat 1 x 12 each arm Single Leg Box Squat 2 x 8 each leg Strength: Bench Press 5 x 5 working at 75% for all sets TRX Row 3 x 12 Conditioning: Back Squat at 60% x 20 Ball Slam x
Read more →The gym will be closed on Friday October 26th, 2012 Skill: TGU 2 x 4 each arm Single Leg Jump Rope 2 x 20 Strength: Power Clean – Find Max (5/3/2/1…) Conditioning: Row 750 meters Wall Ball x 33 Push Up x 11 3 Rounds
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