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Monday 01/15/2018
1. Every :90 seconds for 3 rounds
3 power snatch + 2 hang squat snatch + 1 squat snatch #95

2. Low Hang Squat Snatch
3×2 #150
2×2 #160
2×2 #172

3. For Time:
12 strict ring muscle ups
15 kipping ring muscle ups
18 bar muscle ups | 9:24

4. For Time:
1600m Trueform Run… right into
5 rounds of
24 cal row
16 pistols
12 kipping handstand push-ups | 22:00

Tuesday 01/16/2018
1. Running Clock workout:
0:00 – 3 rounds
27 cal bike
21 toes to bar
15 C&J #155 | 14:01

20:00 – 3 rounds
500m Row
20 GHD sit-ups
100′ handstand walk | 13:50

37:00 – 1 round
50 cal ski erg
35 Dball squats #70
20 Dball over the shoulder #100 | 9:50

Wednesday 01/17/2018 – REST DAY

Thursday 01/18/2018
1. 3 rounds, rest 3:00 b/t rounds
9 power snatches
15 thrusters
9 power cleans
#75 – 1:48
#95 – 1:56
#115 – 2:46

2. For Time:
12 front squats #135
20 cal row
8 front squats #165
30 cal row
4 front squats #205
40 cal row | 8:19

3. 5×12 Chest to Bar Pull-ups, rest as needed

Friday 01/19/2018
1. Partner Workout
20 min AMRAP
15 snatches synchro #75
30 dubz partner A
20 wall ball shots #30 alternating
30 dubz partner B
6 rounds + 28 reps

2. Back Squats Climbing 5×5 | #205,235,265,295,315

Saturday 01/20/2018 – REST DAY

Sunday 01/21/2018
1. Handstand Push-ups
AMRAP 4:00
30 strict
max reps kipping | 23 kipping

2. Power Snatch
On the Minute x 12 (4 Rounds)
Minute 1 – 3 Power Snatches @ #145
Minute 2 – 2 Power Snatches @ #155
Minute 3 – 1 Power Snatch @ #165

3. Conditioning
For Time:
45 burpees
60 DB Snatches #70 alternating
45 Hang Power Cleans (75/55)
7:30

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