Week of July 31-Aug 5

Monday, July 31, 2017 Warmup (10 min): 21-15-9 PVC Thrusters Band Pullaparts Strength (20 min): Squat 5×5 @50-60% *Level 1 usual 5×5 Conditioning/Benchmark (25 min): “Fran” 21-15-9 DB Thrusters *Rx Plus BB Thrusters (95/65) Supine Ring Rows *Rx...

Week of July 24-29

Monday, July 24, 2017 Warmup (10 min): Line Warmup Strength (30 min): Squat Circuit Squat 40-55% for 5 reps (go up slightly each round) 20 hand to hand Kb swings (10/side) 15 ring rows Rx Plus 5-8 kipping pullups :30 row or airdyne *Level 1 5×5 squats...

The Switch

It’s Transformation Thursday.  A few days ago it was Transformation Tuesday.  But I’m going to do Secret Saturday two days early and share something with you: We don’t need to change your body.  That’s not job number 1.  We want to change your...

Week of July 17-22

Monday, July 17, 2017 Warmup/Skill (10 min): 21-15-9 PVC Thrusters Ring Rows Strength (30 min): 1) 20 minutes: Squat 40, 55, 65% x 5, 70-75 % x 5 + *Level 1 5×5 2) 10 minutes: Accumulate 20-30 BB (RX 95/65) or DB Thrusters Conditioning (15 min): AMRAP 8...

Week of July 10-15

Monday, July 10, 2017 Warmup (10 min): Coach’s Choice Skill Work (10 min): 21-15-9 PVC Thrusters, Ring Rows Strength (25 min): Squats Tempo work on all reps–3 count down, 1 count bottom, 1 count up 40, 50, 60% x 5, 50, 60% x 8-12 *Level 1 5×5 Between...