Posts from April 2016

Weighted Dips Team Holleyman 30 Rds for time: 5 Wall balls 9/7kg 3 HSPU 1 Power Clean[…]

Good Mornings (Wide Stance) 8min EMOM 2 GM 95/65# *Flat back! Fast!   21 – 15 –[…]

Olympic Lifting Focus: For QUALITY OHS x5x3 with 5 second hold at bottom @ 50% of 1RM[…]

4 rounds AMRAP: 1 min Max Sit-ups 1 min Max Double Unders 1 min Max Evil Wheels[…]

Shoulder Press 2 x 5 @ 80% of 1RM Suggested warm-up: 5@50, 3@60%, 3@70% then start sets[…]

Establish your 4RM Back Squat Suggested warm-up: 6@50%, 4@60%, 4@70% then build…   5 rounds for time[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following Sports… Swim (SUN): 25min Tempo[…]