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28 Mar

Posted at 20:00h in Work out of the day

Sunday March 29Warm-upWarm-upBox Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point Leg Swing opposite toe to the opposite hand Carioca Jumping Jack Shuffle (switch halfway) 90 Degree Hip Rotation Then, Review: - Close Grip Bench...

27 Mar

Posted at 20:00h in Work out of the day

Saturday March 28Warm-upWarm-upPart 1: "Junkyard Dog Warm-up" Part 2: "Burgener Warm-up with 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 step and explain the significance of each. Then grab the barbell and run through...

26 Mar

Posted at 20:00h in Work out of the day

Friday March 27Warm-upWarm-up5:00 of Box Programming Dynamic Warm-up OR Row, Bike, 400 meters 10:00 of Gymnastics Review - strict handstand push-ups, Rope Climbs, and scaling options. This includes getting warm for this work. This will give you time to coach and have people prepared to roll...

25 Mar

Posted at 20:00h in Work out of the day

Thursday March 26Warm-upWarm-up1) Oscillatory foam roll adductors x 60s each 2) Rock back adductor stretch x 60s each side 3) Bird Dogs: 3 x 5 ea. 4) Banded Glute Bridge: 4 x 5 - hold top of each rep for a 2 count 5) Warm-up the main movement of...

24 Mar

Posted at 20:00h in Work out of the day

Wednesday March 25Warm-upWarm-up2:00 Jumping Rope or Dynamic Warm-up Then, 10 Box jumps with step down 10 Jumping Pull-ups 10 Kettlebell Swings 10 Walking BW Lunges 10 T2B or Knee Lifts 10 Push Press 10 Back Extensions (or supermans) 10 Wall balls 10 Burpees 20 Double UndersWorkout - HOMEMetconMetcon (Time)At Home WOD: Conditioning "Filthy Fifty Home Version" For time: 50 Alternating...

23 Mar

Posted at 20:00h in Work out of the day

Tuesday March 24Warm-upWarm-upWith a rowing machine + foam roller + light band: 1) Fish Game on Concept II (Or 4 minutes of light row, bike, or ski)* 2) 60s Foam Roll Lats each side, 30s Hollow Hold, 30s Dead Hang on bar, 30s Handstand Hold (plank) 3) 2...

22 Mar

Posted at 20:00h in Work out of the day

Monday March 23Warm-upWarm-upBP Lower Warm-up Consists of: With a barbell + foam roller + heavy band 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Adductor Rock-back Stretch x 10 reps each side Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird...

21 Mar

Posted at 20:00h in Work out of the day

Sunday March 22Warm-upWarm-upBox Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point Leg Swing opposite toe to the opposite hand Carioca Jumping Jack Shuffle (switch halfway) 90 Degree Hip Rotation Then, Review: - Close Grip Bench...

20 Mar

Posted at 20:00h in Work out of the day

Saturday March 21Warm-upWarm-up"Powerwalk Races" Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return they high-five the person behind them in line, and that person takes...

19 Mar

Posted at 20:00h in Work out of the day

Friday March 20Warm-upWarm-up With a barbell + foam roller + light band 2 Rounds of: 6 Barbell Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 20s Oscillatory foam roll lats 10 Thoracic Rotations each Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each position Review + Warm-up Push PressMetconMetcon (Time)At Home...