8-31-15

NOT FOR TIME

FOR SKILL AND S2OH (SHOULDER TO OVERHEAD) TECHNIQUE

1000M ROW
2 S2OH

800M ROW
4 S2OH HEAVIER

600M ROW
6 S2OH HEAVIER

400M ROW
8 S2OH HEAVIER

200M ROW
10 S2OH   HEAVIEST

S2OH CAN BE BROKEN UP IF NEEDED, TECHNIQUE OVER SPEED EMPHASIS



8-28-15

AARON KRZYWIKI PROGRAM

FOR TIME WITH EMOTM 5 FULL SIT UPS

100 DOUBLE UNDERS
10 SQUATS (FRONT OR BACK) 135/95
10 DEADLIFT 135/95

THEN 90,9,9, THEN 80,8,8.... TILL 10,1,1 REPS ARE DONE

 



Cory Rhoades Striking Coach

TAKE ADVANTAGE!!!! FOR FITNESS, SELF DEFENSE, OR IF YOUR A PROFESSIONAL FIGHTER CORY RHOADES STRIKING WILL UP YOUR LEVEL.
(530) 691-2067

 

 

8-26-15

FOR TIME WITH EMOTM 5 FULL PUSH UPS

10 TOE TO BARS
10 BOX JUMP 24/20
10 SUMO DEADLIFT HIGH PULL 95/65

THEN 9,9,9, 8,8,8.... TILL 1,1,1 REPS ARE DONE

8-24-15

AARON KRZYWIKI PROGRAM

FOR TIME WITH EMOTM (EVERY MINUTE ON THE MINUTE) 6 JUMPING LUNGES

10 PULL UPS
10 SNATCH 95/65
10 GHD SIT UPS

THEN 9,9,9, THEN 8,8,8... TILL 1,1,1 REPS ARE DONE



8-21-15 NICOLE FORSETH DESHAIS BWOD

NICOLE TURNS 24 TODAY!!!

24 MINUTE AMRAP

8 PULL UPS
21 FULL SIT UPS
91 DOUBLE UNDERS

8 CHEST TO CHEST
21 BURPEES
91 WALL BALL 20/16