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  • Trevor Phillips

Monday June 10th, 2019

Warmup ALL: 4 sets / 10 min cap Row 125/100 m (increase effort each rnd) 6 Single arm db muscle snatch (r) 6 Single arm db push press (r) 6 Single arm front rack squat (r) *repeat above complex with left arm Barbell warmup ALL: 3 rnd/ 6 min to complete 5 snatch grip deadlift 5 high hang "dip and high pull" 5 above knee hang power snatch 5 Drop snatch/snatch balance 5 below knee full snatch *All sets with empty bar-OPEN / PVC-Life Metcon OPEN: Metcon (Weight) On a Emom clock for 30 rnds. No rest between Emoms 5 min Emom: 6 TNG power snatch (135/95) 5 min Emom: :32 Plank 5 min Emom: 8 Overhead squat (135/95) 5 min Emom: :32 Plank 5 Min Emom: 4 Squat snatch (135/95) 5 Min emom: :32 Plank * Track snatch work in wodify **can scale weight for Snatch work and  

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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