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12/06/2018Warm-upFoam roll adductors x 30 sec each Then, 3 rounds 5 RDLs 5 Sumo Stance RDL’s 5 Front Squats 5 Rev Lunges each leg 5 Goodmornings 5 Bent Over Rows Rest 60 seconds then add light-weightWeightliftingBox Squats (Weight)Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s. – Same Box as...

12/05/2018Warm-upWall Ball Musical Chairs Athletes will bear cawl around the med balls.. when the music stops the athlete left without a med ball to sit on is out and must do 10 burpees Then spend 5 Minutes going over Rowing Technique https://www.youtube.com/watch?v=grxVHi5LpRo&t=82sMetconMetcon (Time)For total time: Row 750m 50...

12/04/2018Warm-up3 min – Bike/Row/Run then, 2 sets, 1 TGU ea. 5 SA KB Swings ea. 5 SA KB Push Press ea. 5 KB Front Squats ea. 5 KB Front Rack Rev. Lunges ea. 15 Banded Face Pulls-apart 15 Banded Pulldowns GymnasticsToes-To-Bar (Max reps)T2B: Accumulate Volume in...

12/03/2018Warm-upHigh Knees/ Butt Kickers Side Shuffle Air Squat then side lunge Inch Worms Bear Crawl Then, 2 sets of "glute work" 10 Banded Good Mornings 10 Bird Dogs (5 each) 10 Glute Bridges WeightliftingBox Squats (Weight)Wide Stance Back Squat Box Squat: 3RM. Rest 2:00 – 15"...

11/30/2018Warm-upPVC Game x 6 Minutes *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Worlds Greatest Stretch x 20s each 3rd Drop: 10 Hollow Rocks + 10 SupermansGymnastics1a) Ring Rows: 4 x 10-12. Rest 30s. – Pause for a 1 count at the top 1b) Single Arm DB Bench Press,...

11/29/2018Warm-up10-8-6-4-2 RDLs Muscle Clean from below the knee Front Squat Front Rack Reverse Lunge (total reps) Barbell Row Hang Power Clean Progressions of Coaches ChoiceWeightliftingHang Power Clean + Hang Squat Clean (Weight)Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.RDL...

11/28/2018Warm-upCoach Led Rowing Intervals. Athletes will partner up working on dialing in their rowing technique https://www.youtube.com/watch?v=grxVHi5LpRo This warm-up should allow one athlete to work for about 60s while their partner rests.MetconMetcon (Time)With a partner for time: 5k Row *Every 3:00: (This means at the every 3 minute mark.. 3,...

11/27/2018Warm-upWith a light KB, perform the following for :20 on/:10 of (10 total intervals): 1-Arm KB Swing – R 1-Arm KB Swing – L KB Push Press – R KB Push Press – L Single Arm KB Row – R Single Arm KB Row – L Lateral Burpee over the KB Goblet Reverse...

11/26/2018Warm-upMetcon Set-up grab a barbell and medball With an empty bar 5 Muscle Cleans 4 Front Squats 3 Push Press 5 Wallballs 5 Yoga Push-ups Then, Review HSPU Scaling Then 3 Rounds of: 1a) Power Clean Building in weight each set x 1. Rest 30s. 1b) Wallball x 5. Rest 30s. 1c) Handstand Push-up or Scaling Option...