Instagram0
YouTube5k
YouTube
Facebook0
Facebook
RSS49

2017 wraps up today. Solid year of growth and progress. Lots of hunting memories made, family trips, and new adventures. Looking forward to the next, here’s the workouts from the week:

Monday 12/25/2017 – REST DAY (Jesus birthday)

Tuesday 12/26/2017

1. 3 position power snatch (hip,knee,floor)
1 set 65% #140, 1 set 70% #150, 3 sets 72.5% #155

2. Every 2:00 for 7 rounds:
15 calorie assault bike + 3 muscle-ups
fastest split – 0:55s, slowest split – 1:09

3. 27-21-15-9
wall ball shots #30 10′ target
sumo deadlift high pull #95
box jump overs 24″
push-press #95
ski-erg calories | 24:45

Wednesday 12/27/2017
1. EMOM 20
odd: 12 calorie ski erg
even: 1/10 mile on trueform treadmill

2. 2 rounds:
1 minute max reps strict dead stop handstand push-ups
rest 1:00
1 minute max reps strict handstand push-ups
rest 2:00 | rd1 11/19 and rd2 13/19 reps

3. 3 Position squat cleans (hip,knee,floor)
1 at 65% #175, 1 at 70% #190, 3 at 72.5% #200

4. 3 rounds for time:
15 chest to bar pull-ups
12 bar facing pull-ups
9 squat cleans #150 | 7:50

Thursday 12/28/2017 – REST DAY / 24 hour FLU!

Friday 12/29/2017
Fire Station Workout
10-9-8-7-6-5-4-3-2-1 for time:
Bench #155
Squat Cleans #125
Alternating Dumbbell Snatch #70 | 18:23

Saturday 12/30/2017
For Time:
500m Row
100 double unders with zeus rope
100′ overhead walking lunges #45
50 push-ups strict
50 GHD sit-ups
30 pull-ups
30 kettlebell swings #70
20 cals assault bike
20 toes to bar
10 burpee to power clean #155
10 shoulder to overhead #155
500m row | 21:55

ElkShape Partners
Bohning Archery
Caribou Gear Game Bags
Hoyt Achery
Mtn Ops
Vortex Optics
Exo Mountain Gear
Option Archery
Easton Archery
Sitka Gear
FHF Gear
Kenetrek Boots
OnXmaps
Elk Shape Youtube Channel
Elk Shape BOOK
Phelps Quality Game Calls