June 2017

Wednesday, June 21

WARMUP - 500 Meter Row (slow) or 50 cal bike 3 Rounds: :20 second Samson Stretch each side (Video) :20 seconds AbMat Sit-Ups :20 seconds Air Squats 5 P/A Hangs BARBELL WARMUP - CLEAN TECHNIQUE - [...]

Tuesday, June 20

Life is tough.  So are you. Warm up:   3 Rounds: 1:30 Slow Bike or Row 1 Round of 5/10/15* Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats Round Two – 5 [...]

Monday, June 19

Never look down on anyone, unless you are helping them up. Warm up:   3 Rounds: 1:30 Slow Bike or Row 1 Round of 5/10/15* Round One – 5 Scap Retractions, 10 Pushups, 15 Air [...]

Saturday – June 17

When all Americans are treated equal, no matter who they are or whom they love, we are all more free.  - President Obama Warm up: 400 Meter Light Jog into: 2 Rounds: 6 push ups 8 [...]

Friday – June 16

One day, or day one, you decide. Warm up: 400 Meter Light Jog into: 2 Rounds 2 Samson Stretch Lunges (5 second hold in each)  4 push ups 6 air squats 8 Alternating Spiderman and [...]

Thursday 6-15

You don't have to be perfect to be amazing Warm up: 3:00 Slow Bike or Row 5 Scap Retractions + 7 Pushups + 10 Warrior Squats (Video) 1:00  Medium Bike or Row 5 Strict Pull-Ups + 7 [...]

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