05/24/20108Work at your own pace today. You can rest as much as you feel is necessary between sets but shoot for 6-8 completed rounds.Warm-upHigh Knees Butt Kicks Lunge Complex 2x per let Toy Soiders 25 Jumping Jacks 90 Degree Hip Rotation Banded Steps 5 each way Banded Glute Ham Raises x...
05/23/2018Warm-upRun 800 Meters then, 30 Mountain Climbers 30 Walking Lunges 30 Hollow Rocks 30 Shoulder Taps Then, 2 Sets of: 15 Banded Pushdowns 15 Banded Pull-apartsWeightliftingFloor Press (Weight)1) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 90s.Curls (Weight)Barbell Curls: 3 x 10, one weight for all sets. Rest 60s.MetconMetcon...
05/22/2018Warm-up3:00 of Banded Glute Work Then, with an empty bar: 5 Deadlifts 5 Clean Pulls 5 Push Press Rest 20s 3 Power Clean 3 Front Squat 3 Push Jerk Rest 20s 1 Squat Clean 1 Jerk Rest 10s 1 Squat Clean. 1 JerkWeightliftingClean and Jerk (Weight)Clean + Jerk: Work to a 1 Rep resting at least 2 minutes between...
05/21/2018Warm-upHigh Knees Butt Kicks Lunge Complex each side Leg Swing opposite toe to opposite hand Jumping Jack Shuffle (switch half way) 90 Degree Hip Rotation Band Walks x 10 steps each direction WeightliftingPower Snatch x1 Snatch x 1 OHS x 1 (Weight)Power Snatch + Squat Snatch + Overhead...
05/19/2018MetconWarm-upMetcon (Time)For time: Run 1 Mile 100 Burpees Run 1 Mile 30 Min Time Cap...
05/18/2018Warm-upFoam Roll Lats x 30s each then, 3 Rounds of: 5 Hang Muscle Cleans 5 Push Press 5 Barbell Curls 5 Bent-over rows, pronated 5 Bent-over rows, supinated 5 Yoga Push-ups Rest 40-60s, add light weight.WeightliftingBench Press (Weight)Speed Close Grip Bench Press: 5 x 5 @50%, rest 60s.GymnasticsPull-ups (Max reps)Pull-up Volume Accumulation. Rest...
05/17/2018Warm-upFunnell Tag 5 Rounds https://youtu.be/wU0ZgIVROH8 Then, Foam Roll x 45-60s each – IT Bands – Hamstrings – Thoracic Spine – Lats – CalvesGymnasticsGymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 10 Alternating PistolsMetconMetcon (AMRAP - Rounds and Reps)25 Minutes of: 1a) Alt. Weighted Step-ups x 20 reps Rest 60s. 1b) Single Arm Farmer...
05/16/2018Warm-up2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 10 Rolling V stretch 10 Lateral Cossack Squats 20-30s Banded Ankle Distractions each.WeightliftingBox Squats (Weight)) Wide Stance Box Squat: 8 x 3 every...
05/15/2018Warm-upGymnasticsPull-ups (Max reps)1a) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s. **3 ONE-THOUSAND NegativeDips (Max reps)1b) Bar Dips: 4 x 8-10. Rest 45s.MetconMetcon (Time)Metcon Warm-up: 2-3 Sets of: 5 OHS 5 KBS 5 Lateral Burpees Rest 60s. For time: 30-20-10 Overhead Squats (95, 63) Lateral Burpees over the bar KBS (53, 35) Calories on the...
5/14/2018Warm-upBanded Glute Warm up 10 steps left 10 steps right 10 air squats 10 clam shells left 10 clam shells right 10 glute ham bridges Grab two light DBs and complete: 8 DB Walking Lunges 8 DB RDLs 8 DB Push Press 8 DB Power Cleans 8 DB ThrustersWeightliftingDeadlift (Weight)1) Touch...