9AM QB Andy marches the team down the field!  Hut, hut!

Buy In: Band Pull aparts, Band face pulls, band shoulder mobility. 

German Volume Training Bench Press and Ring Rows.

Bench: 10 sets of 10 repetitions with KB or DB. Rest 90 seconds before beginning the ring rows. Plan to share a bench. The goal is to hit 10 sets at the same weight on the bench. Be tough.

Ring Rows: 10 sets of 10. Attempt to remain in a horizontal position by elevating your heels on a box. Don't be shocked if this is exceedingly difficult. Rest 90 seconds before beginning the next set of bench press.

Let me recap. Complete 10 reps of bench, then after resting 90 seconds, begin a set of ring rows. After resting 90 seconds you will return to the bench, alternating in this fashion for the duration of the session. 10 sets of each movement. Enjoy and Happy Friday!

Post loads and stoked factor to comments.

Buy In: PVC hip flexor smash, couch stretch, banded hamstring stretch, frog stretch, olympic wall squat, pigeon, shoulder banded bully stretch (see poster), shoulder band freestyle, barbell triceps smash.

Complete 3 rounds for time of:

15 KB or DB Thrusters aka Anderson Press (2@35#/2@53#)

15 pullups

post time to comments. given the potential equipment limitations, plan on going in heats. we will implement an aggressive time cap of 10 minutes to accomodate multiple heats.

Buy In: Ain't nobody got time for that. Do plan to mobilize and do some warm-up reps of cleans.we'll need to get started pretty quickly, so show up ready to work.

Complete 5 rounds for time of:

Run 800 meters

15 power cleans@65#/95#

15 KB Swings@ 53#/72#

partition reps as needed.

post time to comments

prime watching of video begins at 5:30... Enjoy!

Buy In: Run Crye-Leike loop. 10 reps- ghd situps, side-lying bridges, cat-camel.  Mobilize!

complete 5 rounds for time of:

5 Deadlift (165/245)

5/side Walking overhead lunges (25#plate/45#plate)

5 Chest to bar chins

5 total Turkish get ups (35/53)

40 meter sled drags (5 25#plates/ 5 45#plates)