NEW BUMPER VIDEO

Wednesday Nov 13

Workout  7-30-7

4 rounds for time of

7 Dead Lift 225 Lb

30 BW squats

7 Handstand Push Up

Tuesday Nov 11

Warm Up

Skills practice

Deadlift (attempt 1 Rep Max)

Workout

Barbara

5 rounds for time of

20 pull up
30 push up
40 sit ups
50 squats

First Video
EVO X Sample Workout




Second Video
EVO X BUMPER VIDEO

Thursday Nov 29

Heads Up
As a team of 4 do the following for time

150 Pull Up

150 Dead Lift 185lb

150 Toes to Bar

150 Wall Balls 20lb to 10'

150 Ground to Overhead  95lb

Wednesday Nov 28

Do 3 sets of 10 reps of the following lifts. Complete each lift within 5 Min.

Run 400 m

Dead Lift 135 lb

Box Jump 24"

RDL 95 lb

GHD Hip Extensions

Run 400m

Tuesday Nov. 27

Warm Up:

As a unit flip 400 pound tire- 3 sets  of 5 flips-  followed by 10 Jumps onto tire at end of each set.

Skills Work:

Snatch Progression 

Wide Grip Dead Lift
Hang Snatch
Over Head Squat
Snatch Balance

Strength Work:

Snatch 3X3 at 85% 1RM

Metabolic Conditioning: 

20 Min. Cap AMRAP

5 Burpees
10 Sit Ups
15 Squats
Walters walk with 45 lbs plate 80 yards