Blog

07/26/2019Warm-upCoaches ChoiceWeightlifting"6-12-25 Protocol" 3 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. Rx + = 4 roundsMetconMetcon (Time)15 HSPU 75 Dubs 100 Meter Single Arm Overhead Walk (45/30) 100 Ft Single Are Overhead Walking Lunge...

07/25/2019Warm-up3 Rounds of: 10 Green Band Walks Left 10 Green Band Walks Right 10 Banded Goodmornings *10 seconds of softball or lax ball in each glute. Then grab barbells and complete: 7 Sumo Stance RDLs 7 Front Rack Reverse Lunges 10 Dynamic Pigeon Poses each side *Add light weight to bar 5 Sumo DeadliftsWeightliftingSumo Deadlift...

07/24/2019Warm-up"Cardio Medley" At an easy pace. 2 Minutes of: Run 2 Minutes of: Row 2 Minutes of: Bike 2 Minutes of: Single Unders Then coach led with a DB, DB Hang Power Snatch PracticeMetconMetconMetconEMOM 30: Minute 1: 45s Row moderate pace Minute 2: 45s DB Hang Power Snatch (50, 35) Minute 3: 45s Barbell Rows (95, 63) Minute 4:...

07/23/2019Warm-up40 Single Unders 30 Renegade Rows (total) 20 DB Push Press 10 DB Push-ups (or knee push-ups) 20 Double DB Rows 30 Hollow Rocks 40 Double Unders (or attempts)WeightliftingBench Press (Weight)Speed Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s. – each set should be AFAP...

07/22/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingFront Squat (Weight) Front Squat Clusters: Build...

07/20/2019Warm-up5 Minutes of Rowing Then, With a partner and an empty barbell perform: 3 Rounds of: Partner 1… 5 Hang Power Cleans 5 Thruster 20 Double unders or singles *each time both partners complete a round add weight; building to Metcon weight While Partner 2… Rows MetconMetcon (AMRAP - Rounds and Reps)AMRAP 28 w. a...

07/19/2019Warm-up1 min Row (easy) Then, 10 Scorpions 20 Prone Swimmers 10 Yoga Push Ups :40s Row (Moderate) 20 Banded Pull-aparts 20 Banded Triceps Pushdowns :20 Row (fast) Then, 10 Close Grip Bench Press (empty bar) 10 light Rollback Triceps ExtensionsWeightlifting3 Rounds of: 6 Close Grip Bench Press (challenging weight) 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest...

0718/2019Warm-upGrab Dumbells and boxes 3 Rounds with DB 5 RDLs 5 Bent over rows 5 Sumo Stance RDLs 5 Front Squats 5 Step ups (each side) > Box jump *no DBs for step ups *switch from step ups to box jump after second round of warm-up Rest 60s, WeightliftingSumo Deadlift (Weight)Sumo Deadlift 7 x...

07/17/2019Warm-upRun 400 Meters Then, 3 Rounds of: 20s on/:10off 1a) Hollow rocks 1b) Air Squats 1c) Wall Walks 1d) Kip swingsGymnasticsEMOM 8: ODD Minutes: 10-15 seconds L-Sit Hold EVEN Minutes: 15-20 seconds Handstand HoldMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20: 10 KBS (53, 35)(70/53) 10 T2B 400 Meter RunAuxillary WorkRollback Triceps Extensions: 4 x 12. Rest...

07/16/2019Warm-upGrab barbell, rope, KB, and wallball 3 Rounds of: 1 min jump rope (dubs or singles) 50-foot bear crawl 5+5 medball front squat+wall ball 2 Rounds of: :40 seconds jump rope 5 Light KB Windmill per side 5+5 Sumo Deadlift+Sumo Deadlift high pull Set up a rack for pressing 1 Round of: 8 Bent-over Barbell Rows 8...