6/13/17 Tuesday

A) 10:00 AMRAP: For quality not score 2 turkish get ups each arm KB or DB moderate weights 10 alternating pistols - * scale to cossack lunges alternating 20 double unders or attempts- Tips!!! B) For Time: 800m run 10 Dumbell thrusters 40/25 400m run 15 Dumbbell thrusters 40/25 200m…

6/13/17 Tuesday

Warm up; Lizard, twisted cross, pigeon, dragon pose (chest up for quad & hip flexor) - 90 sec each side (+) 2 rounds: 50ft bear crawl + 50ft spiderman lunge + 50ft walking lunge with reach to ceiling + child pose for 90 sec A) 10:00 AMRAP: For quality not score…

Monday 6/12/17

Warm up; Green band shoulder stretch + Lizard pose  , pigeon pose , half saddle pose (+) 3 rounds; 10 banded side steps (red bands) + 15 band pull aparts (red bands) + 10 PVC OHS A) Power Snatch + Hang Squat Snatch; 5 sets adding weight each set, ending at…