FRIDAY 4.14.17
FRIDAY PREP SESSION: PULL UPS (STRICT AND KIPPING) METCON: 60 ALTERNATING DUMBBELL SNATCHES (50#/35#) M = 60 / F = 50 HAND RELEASE...
THURSDAY 4.13.17
THURSDAY PREP SESSION: FRONT SQUATS AND PUSH PRESS SKILL: HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00 :10 - :30 HANDSTAND HOLD...
WEDNESDAY 4.12.17
WEDNESDAY PREP SESSION: HOLLOW BODY / "SUPERMAN" / PLANK / LAT ACTIVATION TRANSFER TO RIG PROGRESSION = 3 KIP SWINGS + 3-5 TOES-2-BAR...
TUESDAY 4.11.17
TUESDAY PREP SESSION: OVERHEAD SQUAT STRENGTH: OVERHEAD SQUATS EVERY 1:30 5 REPS X7 *ATHLETES MAY USE A RACK **ASCEND TO HEAVIEST...
MONDAY 4.10.17
MONDAY PREP SESSION: GLUTE ACTIVATION (DEADLIFTS AND KETTLEBELL SWINGS) EXPLOSIVE JUMPING METCON: (COMPARE TO CFS WORKOUT "KIRBY -...
FRIDAY 4.7.17
FRIDAY PREP SESSION: PUSH UPS AND HAND RELEASE PUSH UPS METCON: 15 WALL BALLS (20#/14#) 12 BOX JUMPS (24"/20") 9 TOES-2-BAR X6 ...