140915

IMG_0810.JPG

Connectivity:
:30 Bridge Hold

3x:20 Hollow Hold on bar (or inverted hollow hold on bar)

3×5 Feet in Rings B-MU Drill

BBG:
15 minutes for a 5×1 Hang Snatch from the top of the knee (perfect reps as heavy as possible)

Conditioning:
Run 1200m
25 TTB
Run 800m
20 TTB
Run 400m
15 TTB

140912

IMG_0734.JPG

Connectivity:
3 x :30s (each leg) Deep Couch Stretch
2 x 1:00 Hands & Feet Hollow Hold
3 x 10 Arch/Hollow Swings on Rings

BBG:

15 minutes to Power Clean & Push Jerk: 4X5 – work to a 5RM
Conditioning:

3 rounds for time of:

50 Double-Unders
21 Thrusters 75/55#
7 Muscle-Ups

140910

IMG_0664.JPG

Connectivity:
3 x :20 of Thoracic Spine Barbell Stretch
3×8 PVC Raises (on floor, belly down, hands shoulder width)
3×5 Tap Swing Levers (hold with chin over bar, maintain hollow body, swing hips to bar)

BBG:
3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom)

Conditioning:
2 rounds for rounds and time of:

4:00 AMRAP of-
“Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
800m Run

140906

Bridget brought her beautiful “whip” to 5:15 class last night. #OutlawHQ
IMG_0549.JPG
BBG:
15 minutes to find a 1RM Clean & Jerk

Conditioning:
10 Strict HSPU
20 Pull-ups
30 Burpees
60 Double-Unders
30 Burpees
20 Pull-ups
10 Strict HSPU