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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...

09/21/2018Warm-up3 Rounds of: 5 Yoga Push-ups 5 Push Press 5 Wallballs 25 Banded Pull-aparts Rest as needed.WeightliftingFloor Press (Weight)1) Floor Press: 1RM. Rest 2:00 – Beginner: 5 x 5, adding weight if form permits. Rest 2:00Warm-up2) Metcon Prep: 2 Sets of: 5 Push press 5 T2B 10 WallballsMetconLast done on 6/22Metcon (Time)For time: 21-15-9 Push Press (135,...

09/20/2018Warm-upWith a barbell + foam roller + green bands 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Birg Dogs with a 3 count...

09/19/2018Warm-up5 Minutes of Foam Rolling Then: Tabata: 8 x 20s work/10s rest #1) Single Unders #2) Hollow Rocks MetconMetcon (Distance)In a 30 Minute Window with a partner: 400 Double Unders Remaining time: Max Distance on the Rower *Score = total distance completedAuxillary Work4 Rounds of 30s work/30s rest: 1a) Side Plank (15s each) 1b)...

09/18/2018Warm-up400 Meter Jog then, 10-8-6-4 Burpees Alt. DB Snatch *10s Elbow Plank after each set.Gymnasticssub-maximal" work means you’ll stop 1-2 reps shy of failure for each set of HSPU and strict pull-ups. Handstand Push-ups (Max reps)Gymnastics Endurance Week #1 1a) Handstand Push-up: 3 x submax (any style). Rest 45s. Rx+:(Strict) Beginner: Box...

09/17/2018Warm-upWith an empty barbell: 3 Rounds of: 2 Muscle Snatch + 2 OHS + 2 Squat Snatch 1 Squat Clean + 1 Jerk 5 RDLs 10 Green Banded Walks Left/Right *Add light weight each set. Rest as needed between movements. This warm-up should take the full 12 minutes.WeightliftingThese EMOM sets do...

09/15/2018Warm-upAbmat Pizza Game. *For every drop complete 8 Wallballs + 8 Abmat Sit-ups Then, Review scaling + technique for Rope ClimbsMetconMetcon (AMRAP - Reps)In teams of 3 x 5 Rounds of: Max Reps of: Station 1: Wallballs (20, 14) x 60s Station 2: Burpees x 60s Station 3: Rope Climbs x 60s Station...