Blog

06/01/2018Warm-up3 Rounds of: 3 Power Cleans 5 Front Squats (empty bar) 10 Walking Lunges 15 Banded Goodmornings Then, Tissue Work: Spend 20s on each trigger point moving 1-2 inches at a time – Quads – IT Bands – Adductors – CalvesWeightliftingPower Clean + Split Jerk (Weight)Power Clean + Jerk: Work up to 80% then perform...

05/31/2018Warm-up3 rounds of 8 Bent-over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls 15 Banded Pull-aparts 15 Banded PushdownsWeightliftingPush Press (Weight)Speed Push Press: 5 x 3 @75-80%, every 60s.Warm-upMetcon Prep: 2 Sets of: 1 Wall Climb 5 T2B 10 Wallballs 10 Alt. DB Snatch Rest 60 Sec between sets MetconMetcon (Time)For time: 30-20-10 DB Alternating...

05/30/2018Warm-upFoam Roll Adductors x 30s each then, 3 Rounds w. a barbell 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Lateral Squats w. bar on back (cossack squat) 5 Back Squat 5 Goodmornings 5 Rows Rest 40-60s, add light weight.Weightlifting20 Minutes to Complete both the box squats and deadliftsBox Squats (Weight)Wide Stance...

05/29/2018Warm-up"Musical Medballs"GymnasticsGymnastics Skill 1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s. 1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.MetconMetconEMOM 24: Minute 1: 2 TGU each side Minute 2: 12 DB Thrusters Minute 3: 20 Renegade Rows Minute 4:...

05/28/2018MetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...

05/26/2018Warm-up8 Minutes of Abmat Pizza Game *For every drop athletes complete: 5 Air Squats 5 Yoga Push-ups 5 Abmat Sit-upsAuxiliary WorkSpend 8 Minutes Practicing Pull-ups. These sets should NOT be fatigue inducing. This is preparation for "Murph" Work should look something like this: 1a) Pull-up Practice: 3 x 4-5 reps....

05/25/2018Strength: All 8 sets of Box Squats should be fast so if needed adjust the loading so you can move faster. – Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing...

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...