WEDNESDAY 09-30-2015

He's Baaaacccckkkkkk!

He’s Baaaacccckkkkkk!

15 Banded Hamstring Flosses

15 Cat-Cows

10 Single Leg Bridges

A

Deadlift

3-3-3-3-3 E3MOM

B

AMRAP In 12 min

10 DL 185/135-155/115-135/95

20 WB 20/14

100m Prowler push 2×45/Empty

C.

Tabata

Leg Raises Hold

TUESDAY 09-29-2015

A normal Sunday morning warm up!

A normal Sunday morning warm up!

2 rds not for time of

5 Sot Presses

30 Sec Thoracic Spine SMR on Foam Roller

5 Rack Squats

A.

Snatch Balance

5-5-5-5-5

B.

E2MOM for 10 min

2 Snatches

C.

“Randy”

75 Snatches 75/45 For time

D.

30 Russian Twists 45/25

MONDAY 09-28-2015

Another busy day at the gym!

Another busy day at the gym!

Pec Lacrosse ball mobilization 1 min

15 Ankle Pulses

30 Sec Traps Mobilization with Lacrosse Ball

A.

For time

500m Row

10 Burpees

20 T2B

30 S2OH 115/75

40 KB Swings 53/35 (american)

50 DU

Rest 3 min then

B.

For time

50 DU

40 KB Swings 53/35

30 S2OH 115/75

20 T2B

10 Burpees 500m Row

C.

50 Weighted Sit Ups

SATURDAY 09-26-2015

2 rds not for time of

45 Sec Banded Samson Stretch

45 Sec Upper Back Lacrosse Mobility

20 Sec T Spine Foam Roller Stretch

A.

E2MOM for 12 min

Halting Snatch DL (Pause 2 sec) + Hang Power Snatch + OHS

B.

For time

800m Run

30 DL 225/185-185/135-136/95

800m Run

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