POSTED DATE: FRIDAY, OCTOBER 13TH 2017
BACK SQUAT - 5 reps - E90s - 6 sets
3 rounds for reps of:
45s work/ 15s rest
3. Battle Ropes
4. Banded Tricep Extentions
6. Mtn. Climbers
7. Cal Bike
8. V-Ups or Toes-to-bar
Pigeon and Hamstrings.
POSTED DATE: THURSDAY, OCTOBER 12TH 2017
✔️Specific: identifies a specific area of improvement.
✔️Measurable: is quantifying goals provide specific ways to track progress against goals.
✔️Achievable: Setting goals that can be completed in the designated period of time. Often, these goals may act like stepping stones to help me to broader goals that further define career.
✔️Realistic: being realistic will make it easy to be successful in attaining goals
✔️Timely: establishing time parameters around each goal as it will help increase focus and accountability.
EMOM - 12 minutes
1) Pistol Squats 4-6 reps
2) Hollow Rocks :40s
3) DB Front to Lateral Raises 6-8 reps
(15 minute Cap)
20 MIN AMRAP
POSTED DATE: WEDNESDAY, OCTOBER 11TH 2017
1) Jerk Lands - 3 reps - EMOM - 5 minutes (empty BB)
2) Drop Jerks - 3 reps - EMOM - 5 minutes (20-30%)
3) Jerk Balance - 3 reps - EMOM - 5 minutes (30-40%)
4) Jerk Drive - 3 reps - EMOM - 5 minutes (60-75%)
5 Jerk - 1 rep - 12 minutes to build to heavy BUT perfect single
WOD- "BALLS OF FIRE"
AMRAP - 10 Minutes
AMRAP - 17 minutes
POSTED DATE: TUESDAY, OCTOBER 10TH 2017
Clean (touch and go) - 5 reps - E90s - 6 sets (start at 60% max and build accordinly)
POSTED DATE: MONDAY, OCTOBER 09TH 2017
12 MIN AMRAP
18 MIN AMRAP