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05/21/2018Warm-upHigh Knees Butt Kicks Lunge Complex each side Leg Swing opposite toe to opposite hand Jumping Jack Shuffle (switch half way) 90 Degree Hip Rotation Band Walks x 10 steps each direction WeightliftingPower Snatch x1 Snatch x 1 OHS x 1 (Weight)Power Snatch + Squat Snatch + Overhead...

05/18/2018Warm-upFoam Roll Lats x 30s each then, 3 Rounds of: 5 Hang Muscle Cleans 5 Push Press 5 Barbell Curls 5 Bent-over rows, pronated 5 Bent-over rows, supinated 5 Yoga Push-ups Rest 40-60s, add light weight.WeightliftingBench Press (Weight)Speed Close Grip Bench Press: 5 x 5 @50%, rest 60s.GymnasticsPull-ups (Max reps)Pull-up Volume Accumulation. Rest...

05/17/2018Warm-upFunnell Tag 5 Rounds https://youtu.be/wU0ZgIVROH8 Then, Foam Roll x 45-60s each – IT Bands – Hamstrings – Thoracic Spine – Lats – CalvesGymnasticsGymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 10 Alternating PistolsMetconMetcon (AMRAP - Rounds and Reps)25 Minutes of: 1a) Alt. Weighted Step-ups x 20 reps Rest 60s. 1b) Single Arm Farmer...

05/16/2018Warm-up2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 10 Rolling V stretch 10 Lateral Cossack Squats 20-30s Banded Ankle Distractions each.WeightliftingBox Squats (Weight)) Wide Stance Box Squat: 8 x 3 every...

05/15/2018Warm-upGymnasticsPull-ups (Max reps)1a) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s. **3 ONE-THOUSAND NegativeDips (Max reps)1b) Bar Dips: 4 x 8-10. Rest 45s.MetconMetcon (Time)Metcon Warm-up: 2-3 Sets of: 5 OHS 5 KBS 5 Lateral Burpees Rest 60s. For time: 30-20-10 Overhead Squats (95, 63) Lateral Burpees over the bar KBS (53, 35) Calories on the...

5/14/2018Warm-upBanded Glute Warm up 10 steps left 10 steps right 10 air squats 10 clam shells left 10 clam shells right 10 glute ham bridges Grab two light DBs and complete: 8 DB Walking Lunges 8 DB RDLs 8 DB Push Press 8 DB Power Cleans 8 DB ThrustersWeightliftingDeadlift (Weight)1) Touch...

05/12/2018Warm-upA) Whiteboard Brief (0:00 - 3:00) - Metcon: This workout bookends with rowing intervals. Your strategy here will determine the outcome of the workout. This work can be split however you choose, but it should be easy to partition work into small sets to sustain a...

05/11/2018Warm-up Warm Up/Mobility (3:00 - 15:00) High Knees x 2 Butt Kicks x 2 Spider Man Lunge x 2 per leg Band Walks x 10 steps each direction Band Glute Ham Bridge x 10 Bottom up KB presses 5 per arm x 2 WeightliftingPower Snatch x 2 OHS...

05/10/2018Warm-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 x 30s each position WeightliftingBench Press (Weight)1a) Speed Close...