side bend

WEEK 6 - CONDITIONING

Some of the 16:45 with some ball slams from last night.

Some of the 16:45 with some ball slams from last night.

AMRAP 10 minutes
250m row
25 wall balls
25 KB swings
Rest 2 minutes

AMRAP 10 minutes
20m prowler high handle
40 double unders
20m prowler low handle
20 hollow rocks
Rest 2 minutes

AMRAP 10 minutes
10 pull-ups
10 overhead plate side bends
10 DB curls
10 burpee box jumps

5 Common Causes Of Extension Based Lower Back Pain (Part 1)

WEEK 8 - CONDITIONING

The 16:45 crew grinding through a painful leg workout yesterday. We hope you can walk today!

The 16:45 crew grinding through a painful leg workout yesterday. We hope you can walk today!

AMRAP 12 minutes
20m prowler
15 burpees
30 second air dyne
Rest 2 minutes
AMRAP 12 minutes
12 side bends
12 good mornings
12 ball slams
12 giant circles
12 rotational ball slams

Let's End This Debate: Does Lifting Weights Make Women Bulky?

WEEK 9 - OLYMPIC LIFTING OR BOX SQUATS AND ABS

Some of our high school students with some uneven walking lunges.

Some of our high school students with some uneven walking lunges.

Snatch heavy single then 5x1
Clean and jerk heavy single 5x1

OR

Box squat 8x3 @ 60%

Glute bridges with a band 4x12 @ 55% squat

AMRAP 20 minutes (Rest optional)
10 dead bugs
15 knees to elbows
Rest 30 seconds
15 hollow rocks
30 second plank
Rest 30 seconds
40 side bends
12 Russian twists
Rest 30 seconds

3 Mobility Drills For Solid Overhead Lifts

WEEK 7 - OLYMPIC LIFTING AND BOX SQUATS

Jeff, Andrew, and Morgan with some prowler sprints after some heavy deadlifts.

20 minutes for a heavy set of
Power snatch + overhead squat + 2 behind the neck jerks + overhead squat

20 minutes for a heavy set of
Clean pull + hang power clean + front squat + 2 jerks

OR

Box squat 6x3 @ 70%

Glute bridges with a band @ 4x10 @ 50% squat

3 - 4 rounds
10 coccoons
20 hollow rocks
Rest 30 seconds
15 crunches
30 second hanging knee raise hold
Rest 30 seconds
40 DB side bends
12 Russian twists
Rest 30 seconds

Ten Excellent Reasons Everyone Should Train Squats

WEEK 2 - OLYMPIC LIFTING OR BOX SQUAT

Push press x5 (work up to a heavyish 5)
Power snatch 5x3 @ 75%
Hang clean 5x2 @ 70%
Front squat 5x3 @ 75%

OR

Box squat 8x3 @ 65%
Glute bridges 4x10 @ 57.5% squat

3 - 4 rounds (time permitting)
15 crunches
30 second hollow hold
Rest 30 seconds
15 knees to elbows
15 v-sits on bench
Rest 30 seconds
40 DB side bends (20 each side)
Rest 30 seconds

Too Much Clutter