Blog

07/02/2018Warm-upGrab a Wallball and Barbell; Complete: 10-8-6-4-2 Wallballs Deadlifts *Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets. + Pigeon Pose on Box: 60s on Each side. Between sets test Air Squat x 5 reps to see if...

06/30/2018Warm-upPVC Game *Every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Lunge complex on each leg 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 PVC Thrusters MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 w. a partner: 12 Power Snatch (75, 55) 9 Lateral Burpees 50 Meter Unilateral Farmer...

06/29/2018WeightliftingWarm-up10 Air Squats 10 Push-ups 10 Hollow Rocks 10 Walking Lunges 10 Yoga Push-ups 10 Hollow Rocks 10 Air Squats 10 Scorpions Then grab a barbell and perform 3 Hang Muscle Snatch Rest 10s 3 Hang Power Snatch on coaches call x 2 sets.Hang Power Snatch (Weight)1) EMOM 10: ODD Minutes: Hang Power Snatch x 3 @75% EVEN...

06/28/2018Warm-upFunnell Tag x 5:00 Then, Grab a light KB, Barbell and Small Green Band 2 sets with a KB 6 Sumo Deadlifts 6 Single Arm Russian Swings on each arm 6 1-Arm KB Squats on each arm 6 KB Thrusters on each side 6 KB Rows on each arm 6 Goblet Reverse...

06/27/2018Warm-upWith your partner, Row 1000 M switching every 250 M 20 Walking Lunges together each 20 Hollow Rocks together each 60s Bear Crawl or HS WalkMetconMetcon (Time)For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Hollow Rocks *Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round. *One...

06/26/20181Warm-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 https://www.youtube.com/watch?v=z2zv526I7M8WeightliftingBench Press (Weight)1a) Close Grip Bench Press: 1RM. Rest 2:00 – Grip just inside of shoulder width – Build to...

06/25/2018Warm-upWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Banded Walks x 10 Foam Roll each Adductor x 10 passes each Then, 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction...

06/23/2018Warm-upWith a barbell done with your partner: 3 Squat Cleans each 3 Push Press each 10 Air Squats each 10 Push-ups each 3 Squat Cleans each 3 Push Press each 10 Wallballs each 10 Barbell Rows each 10 Pull-ups eachMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 w. a partner: 3 Squat Cleans Thrusters (135, 93) 8...

06/22/2018Warm-upBurgener Warm-up w. a pvc" 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 Then grab barbells and complete: 3 Hang Muscle Snatch 3 OHS 3 Hang Power Snatch on Coaches CallWeightliftingHang Power Snatch (Weight)EMOM 12: ODD...

06/21/2018Warm-up"Joe DeFranco Limber 11" https://www.youtube.com/watch?v=FSSDLDhbacc Foam Roll IT Band Foam Roll Adductors SMR Glutes (lax ball) Bent-knee Iron Cross Rollovers into V-sits Rocking Frog stretch Fire Hydrant circles Mountain Climbers Cossack Squats Seated Piriformis stretch Rear Foot Elevated Hip Flexor stretchWeightliftingPower Clean x1 Front Squat x1 Jerk x1 (Power or Split) (Weight)Power Clean + Front Squat...