September 9, 2018 Workout

A. 1 Arm Dumbbell Row 3X10

B. 1 Leg Romanian Deadlift 3X10

 

C. For Time:

1000 Meter Row
50 Thrusters 45/35 lb.
1000 Meter Ski
50 Power Snatches 45/35 lb.
50 Cal Bike
50 Squat Clean 45/35 lb.

Vaz Dera
September 8, 2018 Workout

Partner Warm-up


AMRAP 5: 
5 Goblet Squats (Each)
5 Russian Swings (Each)
20 Rage Balls (Together)

Mobility
1 Min - Hang From Pull-up Bar
1 Min - Push-up Down Dog
1 Min - Foam Roll Upper Back

Skills
Turkish Get-ups 

 

A. 30 Turkish Get-ups For Time

 

B. 4 Rounds For Time:


21 KB American Swings 32/24 kg
21 Box Jumps
21 Sit-ups
Run 800 M. 

Vaz Dera
September 7, 2018 Workout

Warm-up 

10 Free Standing Kick-ups
10 Kick-ups against the wall
10 DB Shoulder Presses
10 DB Side Raises
10 DB Front Raises 

Mobility
1 Min - Inchworms
1 Min - 90/90 Stretch
1 Min - Wrist Stretch
1 Min - Banded Hip Stretch 

Skills
5 Min - Handstand Walk 

 

Back Squat 

3X8 Reps 

 

AMRAP 18: 


50' Handstand Walk (10 Reps)
5 DB Hang Clean and Jerk
5 DB Hang Clean and Jerk
10 DB Alternating Snatches 

Weight: 50/35 lb.

Scale Handstand Walk to bear 

Vaz Dera