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300614

Deadlift vs. bands 2RM Back rack reverse lunges 4×6/side Sumo dead-lift 3×12 Double banded good mornings x100 reps, Tabatta RKC plank

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270614

30 min @ moderate effort: Sled drag fwd/bkwd, 30 Walking lunges, 200m Sandbag carry, 15 Push-ups, 15 Sit-ups

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260614

A. Weighted Pull-up 3-2-2-1-1-1-1-1 B. Bench Press 5×5 C1. Bent over row 3×12 C2. Strict HSPU xsubmax D1. Draw the sword 3×30 D2. Band pulls 3×50 E. Strict hanging leg raised x50

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240614

200m run, 25 Burpees, 200m run, 25 Wall-balls, 200m run, 25 KB Swings, 200m run, 25 Pull-ups, 200m run

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230614 And a Recipe for Apple Cinnamon Granola Bars

Apple Cinnamon Granola Bars Courtesy of Melissa Joa ½ c Pumpkin seeds 1/3 c Sunflower seeds 1 c Shredded Coconut, unsweetened 2 Eggs 1 Tbsp Honey, melt if solid 1 tsp Vanilla extract 2 tsp Cinnamon Pinch of Salt ½ c Apple, chopped into small pieces Instructions: Preheat oven to

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200614

500m row, 5 TnG Power clean & jerk + 10 FR reverse lunges 400m row, 4 TnG Power clean & jerk + 8 FR reverse lunges … 100m row, 1 Power clean & jerk + 2 FR reverse lunges

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190614

Bridge run, 3 rounds: Squat series x3 of each, DB Snatch x8/side, Beat swing x8, 30s HS Hold Run 800m, 50 KB Swings, 30 Burpees Rest 3 min Run 400m, 25 KB Swings, 15 Burpees

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180614

A. Back squat with future bands 2RM B. Sumo deadlift 5×5 C. Stiff legged deads 3×15 D. Hollow body/Superman 10s/10s x6, rest 60s x2

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170614

“Dumbbell bear” Every minute on the minute x20 minutes: 5 DB deadlifts, 5 DB hang cleans, 5 DB front squats, 5 DB push press

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