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  • Trevor Phillips

Wednesday January 9th, 2019

Strength Power Snatch (Work up to a heavy set of 2) Metcon Flight Simulator & Some Snatch (AMRAP - Reps) 5 Unbroken Double Unders 5 Power Snatch #95/65 10 Unbroken Double Unders 5 Power Snatch #95/65 15 Unbroken Double Unders 5 Power Snatch #95/65 .. ..etc Continue on the the next stage of Double Unders only after the set has been completed Unbroken. If you trip up before completing the required reps in the set, keep attempting that set until Double Unders are completed Unbroken! 

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Thursday October 31st, 2019

Warm-up ALL: 2 rnd 100 Meter Farmer walk 10 Push ups 10 Single arm ring row (per side) 10 Single leg glute bridge (5 side) (https://youtu.be/3NXv0Nany-Q) GRUNT WORK ALL: Metcon (AMRAP - Rounds) 3 Stat

Wednesday October 29th, 2019

Warm-up ALL: 9 Min Emom 1) 10 Band clamshell (per side) (https://youtu.be/QjKyGqrAaP4?t=12) 2) 10 plate tall kneeling to standing (https://youtu.be/2RjRg_nLx_U) 3) 10 Curtsy Lunge (per side) (https://

Tuesday October 28th, 2019

Warm-up ALL: 7 Min Clock :30 min T spine Opener (https://youtu.be/ZgizI3OinXE) 10 Side plank rotation (per side) (https://youtu.be/eEojhtdzew0) 10 Band Overhead squat (PULL that band apart) (https://y