Blog

10/03/2018Warm-upAMRAP 8 w. a partner: One athlete rows 500m One athlete completes: 10 Walking Lunges 20 Shoulder Taps 30 Single UndersWeightliftingClean and Jerk (Weight)Clean and Jerk Doubles working to a heavy double in 18 Minutes MetconMetcon (Time)For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (115, 73) Push-ups *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2) Rx+ :(135, 93) (HSPU in place...

10/02/2018Warm-upWith a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations each Then right into a 3-Way Banded Shoulder + Lat Stretch...

10/01/2018Warm-up50 ft of: Spider Man Lunge Inch worms with a Push Up Butt Kickers Broad Jumps Then Glute Activation: 2 Sets of: 10 Bird Dogs 10 Green Band Walk Left/Right 10 Banded Glute Ham Bridges WeightliftingOverhead Squat (Weight)1) Overhead Squat: Build to a heavy set of 3...

09/29/2018Warm-up15 Wall Slides 30 Thoracic Rotations (15 each) Then with a PVC Pipe Bergner Warm up 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 stepMetconMetcon (AMRAP - Rounds and Reps)AMRAP 33 in teams...

09/28/2018Warm-up5 Minutes of Funnel Tag Then grab empty barbells and complete 3 Rounds of: 10 Bent-over Rows 8 Push Press 6 Barbell Curls 10s Side Plank each set *Empty Bar for all setsWeightliftingPush Press (Weight)1) Push Press: 10-8-6-4. Rest 2:00 – Build to a challenging set.Weightlifting2) Rollback Tricep Extensions: 3 x 15. Rest...

09/27/2018Warm-upAt a slow pace: Grab a barbell and complete: 3 Rounds of: 5 Power Cleans 5 Front Squats 5 RDLs *Add weight + repeat *Between rounds complete: 10 V-Ups 10 Glute BridgesWeightliftingFront Squat Box Squat (Weight)1) EMOM 8: 3 Front Box Squats @60% of Monday 2RM.Warm-up2) Power Clean + Front Squat: Build to Metcon...

09/26/2018Warm-up200m Jog then, Grab a light plate and complete: 50 Russian Twists (total) 40 Walking OH Lunges 30 G20H 20 Bent-over Rows (w. plate) 10 Burpees to the plate *Rest as needed between movements/reps. This should be done at a slow pace. Then, Run 200 metersWarm-upSpend 10 Minutes Reviewing/Warm-up all movements in the Metcon.MetconMetcon...

09/25/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Let Swings, 10 front to back and 10 side to side Then: 3 Rounds of: 5 Hang Power Cleans 10 Hollow Rocks 15 Banded Pull-apartsGymnasticsPull-ups (Max reps)Strict Pull-ups: 3...

09/24/2018Warm-upOne Length of the room of the following Spider Man Lunges Inch Worm with Push Up High Knees Butt Kicks Broad Jumps Then 200 Meter run WeightliftingFront Squat Box Squat (Weight)Front Squat Box Squat: 2RM. Rest 2:00 – Use a 13-15" Box. – Beginner: 5 x 5,...

09/22/2018Warm-upRun 400 Meters as group then, 5 Deadlifts 4 Muscle Cleans 3 Power Cleans 2 Front Squats *Add light weight to bar 3 Power Cleans on coaches call *Add light weight to bar 2 Power cleans on coaches call Then, Review Rope Climbs + ScalingMetconMetcon (Time)For time with a partner: Run 1 Mile 30 Power Cleans...