Blog

06/27/2019Warm-up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then, 5 Rollover to split stretch 10 Lateral Cossack Squats WeightliftingBack Squat (Weight)Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00Warm-up2a) Power Snatch: 3 x 3, touch n go preparing for...

06/26/2019Warm-upBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a...

06/25/2019Warm-upRun 400 Meters as a group then, 4:00 Minutes of: Abmat Pizza Game *For every drop complete 5 air squats, 5 abmat sit-ups, 5 Push-upsWeightliftingClean and Jerk (Weight)Every 90 Sec for 8 Sets at between 70-75%MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings,...

06/24/2019Warm-upAt a slow pace: 3 Rounds of: 6 DB Power Cleans 6 DB Front Squats 6 DB Push Press 30 Single Unders Then, 2 Rounds of: Green Band Walks x 10 right Gren Band Walks x 10 left Banded Goodmorning x 10WeightliftingFront Squat (Weight)Front Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4...

06/22/2019Warm-up*Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Burpees 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups Then set-up and perform: 12 Wallballs 12 SDHP (metcon weight) 12 Alt. Step-ups 12 Push Press (same weight as SDHP) 12 Calorie RowMetconFight Gone Bad (3 Rounds for reps)Three rounds...

06/21/2019Warm-up5 Minutes Partner Abmat Pizza Game: *This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.GymnasticsHandstand Push-ups – Rx+: (Accumulate 20-30 Strict Reps) – Rx: (Accumulate 5 Strict + 20 Kipping) – L3: (Accumulate 20-30...

06/20/2019Warm-up100 Ft. of Knee Hug + Forearm to floor + Toe Point + Thoracic Rotation Then, Grab barbells and complete: 10 Romanian Deadlifts 10 Front Squats 10 Back Squats 10 Goodmornings (squeeze glutes at top) 10 Squat CleansWeightliftingBack Squat (Weight)1) Back Squat: 3 x 5 @80%. Rest 2:00 – 4 warm-up sets/3 work...

06/19/2019Warm-up"Burgener Warm-up w. a pvc" 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each step and explain the significance of each. Then grab barbells and complete: 3 Hang Muscle Snatch 3 Hang Power Snatch Put bar down...

06/18/2019Today we’ll partner up to judge/count for each other and perform a past open WOD that is incredibly deceiving! This workout really is about being smart with your pacing so come up with a goal in terms of how much work you want to complete...

06/17/2019Warm-up3 Rounds of: 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add lightweight. Then, Review Sumo Deadlift.WeightliftingSumo Deadlift (Weight)Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 – After ramp-up sets there should be 3-4 more singles to progressively build to a 1RMMetconMetcon (Calories)7...